Best 15 Bodyweight Exercises for Effective Home Workouts 2025

Are you looking to get fit from the comfort of your home without breaking the bank? Bodyweight exercises are an excellent choice for effective home workouts that require no equipment. In this article, we present the best 15 bodyweight exercises that can help you build strength, improve flexibility, and burn calories—all while being affordable and convenient. Updated January 2026, these exercises are perfect for anyone, from beginners to advanced fitness enthusiasts.

1. Push-Ups

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: ~7 calories per minute
• Sets/Reps: 3 sets of 10-15 reps
• Description: A classic exercise that targets the chest, triceps, and shoulders.

2. Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~5 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Description: Great for building lower body strength, focusing on quads, hamstrings, and glutes.

3. Plank

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~3 calories per minute
• Sets/Duration: 3 sets of 30-60 seconds
• Description: Core-strengthening exercise that also engages shoulders and glutes.

4. Lunges

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: ~6 calories per minute
• Sets/Reps: 3 sets of 10-15 reps per leg
• Description: Works on the legs and improves balance.

5. Burpees

• Equipment Needed: None
• Difficulty Level: Moderate to Hard
• Calories Burned: ~10 calories per minute
• Sets/Reps: 3 sets of 8-12 reps
• Description: Full-body exercise that combines a squat, push-up, and jump.

6. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~8 calories per minute
• Sets/Duration: 3 sets of 30 seconds
• Description: Cardio-intensive exercise that targets core, shoulders, and legs.

7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~5 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Description: Focuses on strengthening the glutes and lower back.

8. Tricep Dips

• Equipment Needed: Sturdy chair or bench
• Difficulty Level: Moderate
• Calories Burned: ~4 calories per minute
• Sets/Reps: 3 sets of 10-15 reps
• Description: Isolates the triceps for targeted arm strength.

9. High Knees

• Equipment Needed: None
• Difficulty Level: Moderate to Hard
• Calories Burned: ~8 calories per minute
• Sets/Duration: 3 sets of 30 seconds
• Description: A cardio move that also engages the core and legs.

10. Side Plank

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~3 calories per minute
• Sets/Duration: 3 sets of 30 seconds per side
• Description: Targets the obliques and improves core stability.

11. Bicycle Crunches

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~6 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Description: Engages the entire core with a focus on the abs.

12. Bear Crawls

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~7 calories per minute
• Sets/Duration: 3 sets of 30 seconds
• Description: Full-body exercise that improves coordination and strength.

13. Wall Sit

• Equipment Needed: Wall
• Difficulty Level: Easy to Moderate
• Calories Burned: ~4 calories per minute
• Sets/Duration: 3 sets of 30-60 seconds
• Description: Isometric exercise that targets the quads.

14. Jump Squats

• Equipment Needed: None
• Difficulty Level: Moderate to Hard
• Calories Burned: ~10 calories per minute
• Sets/Reps: 3 sets of 10-15 reps
• Description: Adds a cardio component to traditional squats.

15. Skaters

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~8 calories per minute
• Sets/Duration: 3 sets of 30 seconds
• Description: Improves agility and works the legs and core.

Sample Workout Table

| Exercise | Sets | Reps/Duration | |-------------------|------|-----------------| | Push-Ups | 3 | 10-15 | | Squats | 3 | 15-20 | | Plank | 3 | 30-60 seconds | | Lunges | 3 | 10-15 per leg | | Burpees | 3 | 8-12 | | Mountain Climbers | 3 | 30 seconds | | Glute Bridges | 3 | 15-20 | | Tricep Dips | 3 | 10-15 | | High Knees | 3 | 30 seconds | | Side Plank | 3 | 30 seconds/side | | Bicycle Crunches | 3 | 15-20 | | Bear Crawls | 3 | 30 seconds | | Wall Sit | 3 | 30-60 seconds | | Jump Squats | 3 | 10-15 | | Skaters | 3 | 30 seconds |

These bodyweight exercises can be easily integrated into your home workout routine. For personalized guidance, consider trying HipTrain, where you can access affordable live 1-on-1 personal training sessions with certified trainers. Our sessions are flexible for busy professionals and HSA/FSA approved for eligible expenses.