Best Bodyweight Exercises for Home Workouts in 2025

Updated December 2025

As we embrace 2025, home workouts remain a popular and effective way to stay fit without the need for expensive gym memberships or equipment. Bodyweight exercises are particularly advantageous as they require no equipment and can be performed anywhere. Here’s a list of the best bodyweight exercises to incorporate into your home workout routine this year.

1. Push-Ups

Difficulty Level: Intermediate
Calories Burned: Approximately 7 calories per minute
Sets/Reps: 3 sets of 10-15 reps

How to Perform:

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

2. Squats

Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute
Sets/Reps: 3 sets of 15-20 reps

How to Perform:

• Stand with feet shoulder-width apart.
• Lower your hips back and down as if sitting in a chair.
• Keep your chest up and knees behind your toes.

3. Plank

Difficulty Level: Beginner
Calories Burned: Approximately 3-5 calories per minute
Duration: Hold for 30-60 seconds, 3 sets

How to Perform:

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

4. Lunges

Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute
Sets/Reps: 3 sets of 10-12 reps per leg

How to Perform:

• Stand upright and step forward with one leg.
• Lower your hips until both knees are bent at about a 90-degree angle.
• Return to standing and switch legs.

5. Burpees

Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute
Sets/Reps: 3 sets of 8-10 reps

How to Perform:

• Start in a standing position, drop into a squat, place your hands on the ground, and kick your feet back into a plank.
• Perform a push-up, jump your feet back to your hands, and explosively jump into the air.

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute
Duration: 30 seconds, 3 sets

How to Perform:

• Begin in a plank position.
• Quickly drive your knees towards your chest, alternating legs.

7. Glute Bridges

Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute
Sets/Reps: 3 sets of 15 reps

How to Perform:

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

8. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute
Sets/Reps: 3 sets of 10-12 reps

How to Perform:

• Sit on the edge of a chair or bench, hands next to your thighs.
• Lower your body by bending your elbows, then push back up.

9. High Knees

Difficulty Level: Beginner
Calories Burned: Approximately 8 calories per minute
Duration: 30 seconds, 3 sets

How to Perform:

• Stand in place and run, bringing your knees up to your chest as high as possible.

10. Side Plank

Difficulty Level: Intermediate
Calories Burned: Approximately 4 calories per minute
Duration: Hold for 20-30 seconds per side, 3 sets

How to Perform:

• Lie on one side, lift your body on one forearm, and keep your body in a straight line.

Quick Reference Workout Table

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

These exercises not only help improve strength and endurance but can also be tailored to fit your fitness level. For those looking for personalized guidance, consider HipTrain, which offers affordable 1-on-1 live video personal training sessions with certified trainers. You can schedule workouts that fit your busy lifestyle, and many of our services are HSA/FSA approved for eligible expenses.