Best Bodyweight Exercises for a Full-Body Workout at Home

Staying fit at home has never been easier, especially with bodyweight exercises that require no equipment. These exercises are perfect for a full-body workout, helping to build strength, endurance, and flexibility. Updated December 2025, here are the best bodyweight exercises you can do in the comfort of your own home.

1. Push-Ups

Description: A classic upper body exercise targeting the chest, shoulders, and triceps.
Sets/Reps: 3 sets of 10-15 reps
Difficulty Level: Intermediate
Calories Burned: Approximately 7 calories per minute

2. Squats

Description: A lower body workout that strengthens the quadriceps, hamstrings, and glutes.
Sets/Reps: 3 sets of 15-20 reps
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

3. Plank

Description: An isometric exercise that engages the core, shoulders, and back.
Duration: 3 sets of 30-60 seconds
Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 calories per minute

4. Lunges

Description: A dynamic exercise that targets the legs and glutes while improving balance.
Sets/Reps: 3 sets of 10-12 reps per leg
Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute

5. Mountain Climbers

Description: A full-body workout that increases heart rate while targeting the core and legs.
Duration: 3 sets of 30 seconds
Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

6. Burpees

Description: A high-intensity exercise that combines a squat, push-up, and jump, working the entire body.
Sets/Reps: 3 sets of 8-10 reps
Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute

7. Glute Bridges

Description: Focuses on the glutes, hamstrings, and lower back for improved hip strength.
Sets/Reps: 3 sets of 15-20 reps
Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute

8. Tricep Dips

Description: Targets the triceps and shoulders using a stable surface like a chair or bench.
Sets/Reps: 3 sets of 10-15 reps
Difficulty Level: Intermediate
Calories Burned: Approximately 5 calories per minute

9. Side Plank

Description: An excellent exercise for strengthening the obliques and improving core stability.
Duration: 3 sets of 30 seconds per side
Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 calories per minute

10. Jumping Jacks

Description: A cardio exercise that works the entire body and boosts heart rate.
Duration: 3 sets of 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 8 calories per minute

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |------------------|------|--------------------|------------------|------------------| | Push-Ups | 3 | 10-15 reps | Intermediate | 7 cal/min | | Squats | 3 | 15-20 reps | Beginner | 5 cal/min | | Plank | 3 | 30-60 seconds | Intermediate | 3-5 cal/min | | Lunges | 3 | 10-12 reps/leg | Intermediate | 6 cal/min | | Mountain Climbers| 3 | 30 seconds | Intermediate | 8 cal/min | | Burpees | 3 | 8-10 reps | Advanced | 10 cal/min | | Glute Bridges | 3 | 15-20 reps | Beginner | 4 cal/min | | Tricep Dips | 3 | 10-15 reps | Intermediate | 5 cal/min | | Side Plank | 3 | 30 seconds/side | Intermediate | 3-5 cal/min | | Jumping Jacks | 3 | 1 minute | Beginner | 8 cal/min |

Incorporating these bodyweight exercises into your routine can effectively help you achieve a full-body workout at home without the need for expensive gym memberships.

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