Best Bodyweight Exercises for Home Fitness 2025

Updated January 2026

Bodyweight exercises are an excellent way to stay fit without the need for expensive equipment or gym memberships. They can easily be incorporated into your home workout routine, allowing you to build strength, flexibility, and endurance. Here are the best bodyweight exercises for home fitness in 2025 that you can do anywhere, anytime.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~100 calories per 30 minutes
Sets/Reps: 3 sets of 10-15 reps

How to Do It:

• Start in a plank position with your hands shoulder-width apart.
• Lower your body until your chest almost touches the floor.
• Push back up to the starting position.

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2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150 calories per 30 minutes
Sets/Reps: 3 sets of 15-20 reps

How to Do It:

• Stand with your feet shoulder-width apart.
• Lower your body as if sitting back into a chair.
• Keep your chest up and knees behind your toes.
• Return to standing.

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3. Plank

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: ~80 calories per 30 minutes
Sets/Duration: 3 sets of 30-60 seconds

How to Do It:

• Lie face down, then lift your body off the ground with your forearms and toes.
• Keep your body straight from head to heels.
• Hold the position, engaging your core.

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4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~120 calories per 30 minutes
Sets/Reps: 3 sets of 10-15 reps per leg

How to Do It:

• Stand tall and take a step forward with one leg.
• Lower your hips until both knees are bent at about a 90-degree angle.
• Push back up and return to standing.

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5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200 calories per 30 minutes
Sets/Reps: 3 sets of 8-12 reps

How to Do It:

• Start in a standing position, then drop into a squat.
• Kick your feet back into a plank, do a push-up, then return to the squat.
• Jump up explosively.

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6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~150 calories per 30 minutes
Sets/Duration: 3 sets of 30-45 seconds

How to Do It:

• Start in a plank position.
• Drive one knee toward your chest, then switch legs quickly.
• Keep your core engaged throughout.

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7. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100 calories per 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Do It:

• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower back down.

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8. Tricep Dips

Equipment Needed: A sturdy chair or low table
Difficulty Level: Intermediate
Calories Burned: ~120 calories per 30 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Do It:

• Sit on the edge of a chair and grip the edge with your hands.
• Slide off the chair, lowering your body until your elbows are at a 90-degree angle.
• Push back up.

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9. High Knees

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~200 calories per 30 minutes
Sets/Duration: 3 sets of 30-45 seconds

How to Do It:

• Stand with your feet hip-width apart.
• Run in place, bringing your knees up towards your chest as high as possible.

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10. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~70 calories per 30 minutes
Sets/Duration: 3 sets of 20-30 seconds per side

How to Do It:

• Lie on one side, propping your body up on one forearm.
• Lift your hips off the ground, keeping your body straight.
• Hold the position, then switch sides.

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Conclusion

Incorporating these bodyweight exercises into your home workout routine can help you stay fit and healthy in 2025. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training that fits into your busy schedule. With certified trainers and HSA/FSA eligibility for eligible expenses, you can achieve your fitness goals from the comfort of your home.