Best Bodyweight Exercises for Effective Home Workouts 2025

Updated January 2026

Staying fit at home has never been easier, thanks to the versatility of bodyweight exercises. These workouts require no equipment, making them perfect for anyone looking to get fit without the hassle of a gym. In this article, we’ll explore the Best Bodyweight Exercises for Effective Home Workouts in 2025, ensuring you can build strength, flexibility, and endurance right from the comfort of your home.

1. Push-Ups

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

2. Squats

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

3. Plank

• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 3-5 calories per minute
• Duration: Hold for 30-60 seconds, 3 sets
• Description: A core-strengthening exercise that also engages the shoulders and back.

4. Lunges

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6 calories per minute
• Reps/Sets: 3 sets of 10-12 reps per leg
• Description: Great for building lower body strength and improving balance.

5. Burpees

• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 10 calories per minute
• Reps/Sets: 3 sets of 8-12 reps
• Description: A full-body exercise that combines a squat, push-up, and jump for a high-intensity workout.

6. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30-45 seconds, 3 sets
• Description: A dynamic exercise that builds cardio endurance while targeting the core.

7. Glute Bridges

• Difficulty Level: Beginner
• Calories Burned: Approximately 4 calories per minute
• Reps/Sets: 3 sets of 12-15 reps
• Description: Focused on the glutes and hamstrings, this exercise is great for building lower body strength.

8. Tricep Dips

• Difficulty Level: Intermediate
• Calories Burned: Approximately 5 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Description: Effective for strengthening the triceps, shoulders, and chest, using a stable surface.

9. High Knees

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30-45 seconds, 3 sets
• Description: A high-intensity cardio move that also works the legs and core.

10. Side Plank

• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 calories per minute
• Duration: Hold for 20-30 seconds per side, 3 sets
• Description: An excellent variation of the plank that targets the obliques.

Workout Table for Bodyweight Exercises

| Exercise | Reps/Sets | Duration | Difficulty Level | Calories Burned (Approx.) | |-------------------|-------------------------------|-------------------------------|------------------|----------------------------| | Push-Ups | 3 sets of 10-15 reps | N/A | Beginner | 7 per minute | | Squats | 3 sets of 15-20 reps | N/A | Beginner | 5 per minute | | Plank | 3 sets of 30-60 seconds hold | N/A | Beginner to Advanced | 3-5 per minute | | Lunges | 3 sets of 10-12 reps/leg | N/A | Beginner to Intermediate | 6 per minute | | Burpees | 3 sets of 8-12 reps | N/A | Intermediate to Advanced | 10 per minute | | Mountain Climbers | 3 sets of 30-45 seconds | N/A | Intermediate | 8 per minute | | Glute Bridges | 3 sets of 12-15 reps | N/A | Beginner | 4 per minute | | Tricep Dips | 3 sets of 10-15 reps | N/A | Intermediate | 5 per minute | | High Knees | 3 sets of 30-45 seconds | N/A | Beginner to Intermediate | 8 per minute | | Side Plank | 3 sets of 20-30 seconds/side | N/A | Intermediate | 3-5 per minute |

Why Choose HipTrain for Your Home Workouts?

If you're looking for personalized guidance as you incorporate these bodyweight exercises into your routine, consider HipTrain. Our affordable 1-on-1 live video personal training sessions are tailored to your fitness level and goals. Plus, our certified personal trainers are here to ensure you’re performing exercises correctly to maximize results. With flexible scheduling, you can fit workouts into your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.

Incorporating these bodyweight exercises into your home workout routine can lead to significant improvements in strength and endurance. Start today and transform your fitness journey with the support of HipTrain!