Best Bodyweight Exercises for Home Workouts

Updated January 2026

Bodyweight exercises are a fantastic way to stay fit without the need for any equipment. They can be performed anywhere, making them perfect for home workouts. Here’s a list of the best bodyweight exercises that will help you build strength, improve flexibility, and enhance your overall fitness.

1. Push-Ups

• Sets/Reps: 3 sets of 10-15 reps
• Difficulty Level: Intermediate
• Calories Burned: Approximately 7 calories per minute
• Benefits: Strengthens chest, shoulders, and triceps.

2. Squats

• Sets/Reps: 3 sets of 15-20 reps
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5 calories per minute
• Benefits: Builds lower body strength, targeting quads, hamstrings, and glutes.

3. Plank

• Duration: 3 sets of 30-60 seconds
• Difficulty Level: Beginner
• Calories Burned: Approximately 3-4 calories per minute
• Benefits: Core strengthening and stabilization.

4. Lunges

• Sets/Reps: 3 sets of 10-12 reps per leg
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories per minute
• Benefits: Enhances balance and coordination while strengthening legs.

5. Burpees

• Sets/Reps: 3 sets of 8-12 reps
• Difficulty Level: Advanced
• Calories Burned: Approximately 10 calories per minute
• Benefits: Full-body workout that boosts cardiovascular endurance.

6. Mountain Climbers

• Duration: 3 sets of 30-45 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute
• Benefits: Increases heart rate while strengthening core and legs.

7. Glute Bridges

• Sets/Reps: 3 sets of 15-20 reps
• Difficulty Level: Beginner
• Calories Burned: Approximately 5 calories per minute
• Benefits: Strengthens glutes and lower back.

8. Tricep Dips

• Sets/Reps: 3 sets of 10-15 reps
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories per minute
• Benefits: Targets triceps and shoulders, improving upper body strength.

9. Bicycle Crunches

• Sets/Reps: 3 sets of 15-20 reps per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5 calories per minute
• Benefits: Engages the core and helps with abdominal definition.

10. Side Plank

• Duration: 3 sets of 30 seconds per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3 calories per minute
• Benefits: Strengthens obliques and improves core stability.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |-------------------|------|----------------|------------------|------------------| | Push-Ups | 3 | 10-15 | Intermediate | 7 cal/min | | Squats | 3 | 15-20 | Beginner | 5 cal/min | | Plank | 3 | 30-60 sec | Beginner | 3-4 cal/min | | Lunges | 3 | 10-12 per leg | Intermediate | 6 cal/min | | Burpees | 3 | 8-12 | Advanced | 10 cal/min | | Mountain Climbers | 3 | 30-45 sec | Intermediate | 8 cal/min | | Glute Bridges | 3 | 15-20 | Beginner | 5 cal/min | | Tricep Dips | 3 | 10-15 | Intermediate | 6 cal/min | | Bicycle Crunches | 3 | 15-20 per side | Intermediate | 5 cal/min | | Side Plank | 3 | 30 sec per side| Intermediate | 3 cal/min |

With these bodyweight exercises, you can easily create an effective home workout routine that fits your schedule. If you're looking for personalized guidance, consider HipTrain. We offer affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.