Best Bodyweight Exercise Routines for Home Workouts

Staying fit at home has never been easier, especially with the variety of bodyweight exercises available that require no equipment. These routines are perfect for anyone looking to maintain fitness without the need for a gym. Whether you’re a beginner or an advanced fitness enthusiast, there's something here for everyone. Updated January 2026, here are the best bodyweight exercise routines for home workouts to help you achieve your fitness goals.

1. Full-Body Circuit

Description: This circuit targets all major muscle groups for a well-rounded workout.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Push-Ups | 10-15| 3 | 30 sec | | Squats | 15-20| 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Lunges | 10-15 (each leg)| 3 | 30 sec | | Mountain Climbers | 15-20| 3 | 30 sec |

Calories Burned: Approximately 200-300 per session.

2. Core Strength Routine

Description: Focused on building core stability and strength.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Bicycle Crunches | 15-20| 3 | 30 sec | | Plank Variations | 30 sec| 3 | 30 sec | | Russian Twists | 15-20| 3 | 30 sec | | Leg Raises | 10-15| 3 | 30 sec | | Side Plank | 20 sec (each side)| 3 | 30 sec |

Calories Burned: Approximately 150-250 per session.

3. HIIT Bodyweight Workout

Description: High-intensity interval training that maximizes calorie burn in a short time.

| Exercise | Duration | Sets | |--------------------|----------|------| | Jump Squats | 30 sec | 4 | | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: Approximately 300-500 per session.

4. Lower Body Blast

Description: A routine focused on toning and strengthening the lower body.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Bodyweight Squats | 15-20| 3 | 30 sec | | Glute Bridges | 15-20| 3 | 30 sec | | Step-Ups (on a sturdy chair)| 10-15 (each leg)| 3 | 30 sec | | Calf Raises | 15-20| 3 | 30 sec | | Wall Sit | 30 sec| 3 | 30 sec |

Calories Burned: Approximately 200-300 per session.

5. Upper Body Strength Routine

Description: This routine focuses on enhancing upper body strength.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Push-Ups | 10-15| 3 | 30 sec | | Tricep Dips (on a chair)| 10-15| 3 | 30 sec | | Inverted Rows (under a table)| 10-15| 3 | 30 sec | | Pike Push-Ups | 8-12 | 3 | 30 sec | | Plank Shoulder Taps | 10-15 (each side)| 3 | 30 sec |

Calories Burned: Approximately 150-250 per session.

6. Flexibility and Mobility Routine

Description: Improve your flexibility and mobility with this routine.

| Exercise | Duration | Sets | |--------------------|----------|------| | Cat-Cow Stretch | 30 sec | 3 | | Downward Dog | 30 sec | 3 | | Standing Forward Bend| 30 sec | 3 | | Seated Hamstring Stretch| 30 sec| 3 | | Butterfly Stretch | 30 sec | 3 |

Calories Burned: Approximately 50-100 per session.

7. Cardio Blast

Description: Get your heart rate up with this high-energy routine.

| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Skaters | 30 sec | 4 | | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: Approximately 300-400 per session.

8. Yoga Flow

Description: A gentle routine that combines strength and flexibility.

| Exercise | Duration | Sets | |--------------------|-----------|------| | Sun Salutations | 5 min | 1 | | Warrior I & II | 1 min each| 2 | | Tree Pose | 30 sec each leg| 2 | | Child’s Pose | 1 min | 1 | | Corpse Pose | 5 min | 1 |

Calories Burned: Approximately 100-150 per session.

9. Family Workout

Description: A fun routine for the whole family to get moving together.

| Exercise | Duration | Sets | |--------------------|----------|------| | Freeze Dance | 5 min | 1 | | Family Relay Races | 10 min | 1 | | Animal Walks | 5 min | 1 | | Group Stretching | 5 min | 1 | | Cool Down | 5 min | 1 |

Calories Burned: Approximately 150-200 per session.

10. Challenge Yourself Routine

Description: A routine to push your limits with advanced bodyweight exercises.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | One-Legged Squats | 5-10 (each leg)| 3 | 30 sec | | Handstand Push-Ups | 5-10 | 3 | 30 sec | | Pistol Squats | 5-10 (each leg)| 3 | 30 sec | | Planche Holds | 10-20 sec| 3 | 30 sec | | Muscle-Ups | 5-10 | 3 | 30 sec |

Calories Burned: Approximately 300-400 per session.

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These bodyweight exercise routines are perfect for anyone looking to achieve their fitness goals from the comfort of their own home. With no equipment needed, they offer flexibility and convenience, making it easier to incorporate fitness into your busy lifestyle.

If you’re looking for personalized guidance and motivation, consider HipTrain. Our certified personal trainers provide live 1-on-1 video sessions, making it easier to stay accountable and get results without the high costs of traditional gyms. Plus, HipTrain is HSA/FSA approved for eligible expenses.