Best Bodyweight Exercises for Effective Home Workouts

Updated December 2025

When it comes to effective home workouts, bodyweight exercises are a fantastic option. They require no equipment, making them accessible for everyone, and they can be easily modified to suit different fitness levels. Here’s a list of the best bodyweight exercises that will help you build strength, improve endurance, and enhance flexibility—all from the comfort of your home.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 7 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15 |

Tip: Keep your body in a straight line from head to heels. Engage your core and lower yourself until your chest nearly touches the ground.

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2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20 |

Tip: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your knees behind your toes.

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3. Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 3-4 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

Tip: Maintain a straight line from your head to your heels, engaging your core and glutes. Avoid letting your hips sag.

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4. Lunges

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15 per leg |

Tip: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position.

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5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10 calories per minute

| Sets | Reps | |------|------| | 3 | 8-12 |

Tip: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|----------| | 3 | 30 seconds |

Tip: Start in a plank position and drive your knees toward your chest alternately as quickly as possible.

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7. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20 |

Tip: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

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8. Tricep Dips

Equipment Needed: Sturdy chair or low table
Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15 |

Tip: Sit on the edge of a chair, fingers facing forward, and lower your body by bending your elbows, then push back up.

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9. High Knees

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|----------| | 3 | 30 seconds |

Tip: Stand tall and run in place while driving your knees up toward your chest as high as possible.

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10. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 3-4 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-45 seconds per side |

Tip: Lie on your side and lift your body off the ground, supporting yourself on one elbow while keeping your body in a straight line.

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These bodyweight exercises are not only effective but also convenient for those looking to stay fit at home. If you want to take your workouts to the next level, consider personalized online training with HipTrain. Our certified personal trainers offer live 1-on-1 sessions that are affordable, flexible, and even HSA/FSA approved for eligible expenses.