Best Bodyweight Exercises for Home Workouts 2025

Updated December 2025

If you're looking to get fit without the need for expensive gym equipment, bodyweight exercises are your best friend. They are versatile, effective, and can be done anywhere—perfect for home workouts. Here’s a list of the best bodyweight exercises that will help you build strength, improve flexibility, and boost your overall fitness.

1. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~5-7 per minute
• Difficulty Level: Easy to Moderate
• Equipment Needed: None

2. Squats

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~5-8 per minute
• Difficulty Level: Easy
• Equipment Needed: None

3. Lunges

• Reps: 10-12 per leg
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~5-8 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

4. Plank

• Reps: Hold for 30-60 seconds
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~3-5 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

5. Burpees

• Reps: 8-10
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~8-10 per minute
• Difficulty Level: Hard
• Equipment Needed: None

6. Mountain Climbers

• Reps: 20-30 (total)
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~8-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~4-6 per minute
• Difficulty Level: Easy
• Equipment Needed: None

8. Tricep Dips (using a sturdy chair)

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~5-7 per minute
• Difficulty Level: Moderate
• Equipment Needed: Chair or bench

9. High Knees

• Reps: 30 seconds
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~8-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

10. Side Plank

• Reps: Hold for 20-30 seconds per side
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: ~3-5 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Sample Workout Table

| Exercise | Reps | Sets | Duration (rest) | |------------------|-----------|------|------------------| | Push-Ups | 10-15 | 3 | 30 seconds | | Squats | 15-20 | 3 | 30 seconds | | Lunges | 10-12/leg | 3 | 30 seconds | | Plank | 30-60 sec | 3 | 30 seconds | | Burpees | 8-10 | 3 | 30 seconds | | Mountain Climbers| 20-30 | 3 | 30 seconds | | Glute Bridges | 15-20 | 3 | 30 seconds | | Tricep Dips | 10-15 | 3 | 30 seconds | | High Knees | 30 sec | 3 | 30 seconds | | Side Plank | 20-30 sec | 3 | 30 seconds |

These exercises will provide you with a full-body workout that you can do in the comfort of your home, no equipment needed.

If you want to take your home workouts to the next level, consider trying HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. You can schedule sessions that fit your busy lifestyle, and it's HSA/FSA approved for eligible expenses.