Best Bodyweight Exercises for Full-Body Home Workouts

In 2025, achieving a full-body workout at home without any equipment is more accessible than ever. Bodyweight exercises are not only effective but also convenient, allowing you to fit fitness into your busy schedule. Below, we have compiled a list of the best bodyweight exercises that you can incorporate into your home workouts. These exercises will target multiple muscle groups, helping you build strength, improve endurance, and burn calories effectively.

1. Push-Ups

• Muscle Groups: Chest, shoulders, triceps, core
• Difficulty Level: Moderate
• Calories Burned: Approximately 7 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Equipment Needed: None

2. Squats

• Muscle Groups: Quads, hamstrings, glutes
• Difficulty Level: Easy
• Calories Burned: Approximately 5 calories per minute
• Reps/Sets: 3 sets of 15-20 reps
• Equipment Needed: None

3. Plank

• Muscle Groups: Core, shoulders, back
• Difficulty Level: Moderate
• Calories Burned: Approximately 3-5 calories per minute
• Duration: 30-60 seconds, 3 sets
• Equipment Needed: None

4. Lunges

• Muscle Groups: Quads, hamstrings, glutes
• Difficulty Level: Moderate
• Calories Burned: Approximately 6 calories per minute
• Reps/Sets: 3 sets of 10-15 reps per leg
• Equipment Needed: None

5. Burpees

• Muscle Groups: Full body (chest, arms, legs, core)
• Difficulty Level: Hard
• Calories Burned: Approximately 10 calories per minute
• Reps/Sets: 3 sets of 8-12 reps
• Equipment Needed: None

6. Mountain Climbers

• Muscle Groups: Core, shoulders, legs
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds, 3 sets
• Equipment Needed: None

7. Glute Bridges

• Muscle Groups: Glutes, hamstrings, core
• Difficulty Level: Easy
• Calories Burned: Approximately 4 calories per minute
• Reps/Sets: 3 sets of 15-20 reps
• Equipment Needed: None

8. Tricep Dips

• Muscle Groups: Triceps, shoulders, chest
• Difficulty Level: Moderate
• Calories Burned: Approximately 5 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Equipment Needed: Sturdy chair or bench

9. High Knees

• Muscle Groups: Core, legs
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds, 3 sets
• Equipment Needed: None

10. Side Planks

• Muscle Groups: Core, obliques
• Difficulty Level: Moderate
• Calories Burned: Approximately 3 calories per minute
• Duration: 30 seconds per side, 3 sets
• Equipment Needed: None

Sample Full-Body Bodyweight Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned (Approx.) | |-------------------|------|-------------------|---------------------------| | Push-Ups | 3 | 10-15 | 7/min | | Squats | 3 | 15-20 | 5/min | | Plank | 3 | 30-60 seconds | 3-5/min | | Lunges | 3 | 10-15 (each leg) | 6/min | | Burpees | 3 | 8-12 | 10/min | | Mountain Climbers | 3 | 30 seconds | 8/min | | Glute Bridges | 3 | 15-20 | 4/min | | Tricep Dips | 3 | 10-15 | 5/min | | High Knees | 3 | 30 seconds | 8/min | | Side Planks | 3 | 30 seconds/side | 3/min |

Conclusion

Incorporating these bodyweight exercises into your home workouts will help you achieve a full-body workout efficiently. With no equipment needed, you can easily adjust the intensity to match your fitness level. Additionally, if you're looking for personalized coaching, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified personal trainers can help you design a workout plan tailored to your goals, all while being HSA/FSA approved for eligible expenses.