Best Bodyweight Exercises for Home Workouts

In 2025, the trend of fitness at home continues to thrive, making bodyweight exercises an optimal choice for anyone looking to build strength without the need for equipment. These exercises are perfect for all fitness levels and can be tailored to fit your schedule. Here are the best bodyweight exercises for home workouts that will help you achieve your fitness goals effectively!

1. Push-Ups

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

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

How to:

Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.

2. Squats

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

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

How to:

Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up. Return to standing.

3. Plank

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: ~3 calories per minute

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

How to:

Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~6 calories per minute

| Sets | Reps (each leg) | |------|-----------------| | 3 | 10-15 |

How to:

Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.

5. Burpees

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

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

How to:

From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

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

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

How to:

Start in a plank position, then drive your knees toward your chest alternately as fast as possible.

7. Glute Bridges

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

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

How to:

Lie on your back with knees bent and feet flat. Lift your hips off the ground by squeezing your glutes at the top.

8. Tricep Dips

Equipment Needed: A sturdy chair or bench
Difficulty Level: Intermediate
Calories Burned: ~5 calories per minute

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

How to:

Sit on the edge of a chair, place your hands next to your hips, and lower your body by bending your elbows. Push back up.

9. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

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

How to:

Run in place while lifting your knees as high as possible.

10. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~4 calories per minute

| Sets | Duration (each side) | |------|----------------------| | 3 | 30-45 seconds |

How to:

Lie on your side, stack your feet, and lift your body off the ground with your forearm, keeping a straight line from head to heels.

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These bodyweight exercises can easily fit into your home workout routine, allowing for flexibility and convenience. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions, making it easy to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, further enhancing their accessibility.