Best Bodyweight Exercises for Efficient Home Workouts 2025

As we move into 2025, home workouts continue to be a popular and effective way to stay fit without the need for expensive gym memberships or equipment. Bodyweight exercises are particularly appealing because they can be done anywhere, require no equipment, and can be modified to suit any fitness level. Updated January 2026, here are the best bodyweight exercises to incorporate into your home workout routine.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 7 calories per minute
Sets & Reps: 3 sets of 10-15 reps

Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start in a plank position, lower your body until your chest nearly touches the floor, and push back up.

2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute
Sets & Reps: 3 sets of 15-20 reps

Squats engage your quads, hamstrings, and glutes. Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

3. Plank

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 3-5 calories per minute
Sets & Duration: 3 sets of 30-60 seconds

The plank is a powerful core exercise. Start in a push-up position, keeping your body in a straight line. Hold for the desired duration.

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6 calories per minute
Sets & Reps: 3 sets of 10-15 reps per leg

Lunges work your legs and glutes. Step forward with one leg, lowering your hips until both knees form 90-degree angles, then return to standing.

5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 10 calories per minute
Sets & Reps: 3 sets of 8-12 reps

Burpees combine strength and cardio. Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute
Sets & Duration: 3 sets of 30 seconds

In a plank position, alternate driving your knees toward your chest at a rapid pace, engaging your core throughout.

7. Tricep Dips

Equipment Needed: Sturdy chair or bench
Difficulty Level: Intermediate
Calories Burned: Approximately 5 calories per minute
Sets & Reps: 3 sets of 10-15 reps

Using a chair, place your hands behind you, lower your body by bending your elbows, and push back up to work your triceps.

8. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute
Sets & Reps: 3 sets of 15-20 reps

Lie on your back with knees bent, feet flat on the floor. Lift your hips to create a straight line from your knees to shoulders, then lower back down.

9. Bicycle Crunches

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute
Sets & Reps: 3 sets of 15-20 reps per side

Lie on your back, bring your knees to a 90-degree angle, and alternate touching your elbows to the opposite knee while extending the other leg.

10. High Knees

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8 calories per minute
Sets & Duration: 3 sets of 30 seconds

Run in place while bringing your knees up to hip level as quickly as possible, engaging your core.

Sample Workout Table

| Exercise | Sets | Reps/Duration | |---------------------|------|--------------------| | Push-Ups | 3 | 10-15 reps | | Squats | 3 | 15-20 reps | | Plank | 3 | 30-60 seconds | | Lunges | 3 | 10-15 reps/leg | | Burpees | 3 | 8-12 reps | | Mountain Climbers | 3 | 30 seconds | | Tricep Dips | 3 | 10-15 reps | | Glute Bridges | 3 | 15-20 reps | | Bicycle Crunches | 3 | 15-20 reps/side | | High Knees | 3 | 30 seconds |

Incorporating these bodyweight exercises into your home workout routine can lead to effective training without the need for equipment. For personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you maximize your workouts, and our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.