Best Bodyweight Exercises for Home Workouts 2025

Updated January 2026

Bodyweight exercises are an excellent way to stay fit without the need for expensive gym memberships or bulky equipment. They can be performed anywhere, making them ideal for home workouts. Here, we’ve compiled the best bodyweight exercises you can incorporate into your routine in 2025.

1. Push-Ups

• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: A classic exercise that targets the chest, shoulders, and triceps.

2. Squats

• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None
• Description: Great for strengthening the legs and glutes.

3. Plank

• Duration: 3 sets of 30-60 seconds
• Calories Burned: ~3-5 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: A core-strengthening exercise that engages multiple muscle groups.

4. Lunges

• Reps/Sets: 3 sets of 10-12 reps per leg
• Calories Burned: ~6-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: Targets the quads, hamstrings, and glutes.

5. Burpees

• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: ~10-15 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None
• Description: A full-body exercise that increases heart rate and builds endurance.

6. Mountain Climbers

• Duration: 3 sets of 30 seconds
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: A dynamic movement that engages the core while boosting cardiovascular endurance.

7. Tricep Dips

• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: A sturdy chair or bench
• Description: Focuses on the triceps and shoulders.

8. Glute Bridges

• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None
• Description: Strengthens the glutes and lower back.

9. Side Plank

• Duration: 3 sets of 20-30 seconds per side
• Calories Burned: ~3-5 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: Targets the obliques and improves core stability.

10. High Knees

• Duration: 3 sets of 30 seconds
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None
• Description: A cardio exercise that enhances endurance and agility.

Sample Workout Table

| Exercise | Reps/Sets | Duration | |------------------|-----------------|------------------| | Push-Ups | 3 sets of 10-15 | | | Squats | 3 sets of 15-20 | | | Plank | | 3 sets of 30-60s | | Lunges | 3 sets of 10-12 | | | Burpees | 3 sets of 8-12 | | | Mountain Climbers| | 3 sets of 30s | | Tricep Dips | 3 sets of 10-15 | | | Glute Bridges | 3 sets of 15-20 | | | Side Plank | | 3 sets of 20-30s | | High Knees | | 3 sets of 30s |

These bodyweight exercises can effectively build strength, increase endurance, and improve flexibility—all from the comfort of your home.

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