Best Bodyweight Exercises for Home Workouts in 2025

Updated January 2026

With the rise of home workouts, bodyweight exercises have become a popular way to stay fit without the need for any equipment. Whether you're a beginner or an advanced fitness enthusiast, these exercises can help you build strength, endurance, and flexibility right in the comfort of your own home. Here are the Best Bodyweight Exercises for Home Workouts in 2025:

1. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

2. Squats

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Beginner to Advanced
• Equipment Needed: None

4. Lunges

• Sets: 3
• Reps: 10-15 (each leg)
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 6-8 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

5. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate to Advanced
• Equipment Needed: None

6. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate to Advanced
• Equipment Needed: None

7. Glute Bridges

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

8. Tricep Dips (using a chair)

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: A stable chair or low table

9. Side Plank

• Sets: 3
• Duration: 20-30 seconds (each side)
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

10. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Sample Workout Table

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

These exercises are not only effective but also require no equipment, making them perfect for home workouts. If you're looking for personalized guidance, HipTrain offers live 1-on-1 video personal training with certified trainers at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you can invest in your health wisely.