Best Bodyweight Exercises for Maximum Results at Home

Are you looking to achieve maximum fitness results without the need for expensive gym memberships or equipment? Bodyweight exercises are an excellent way to build strength, improve flexibility, and boost your overall fitness—all from the comfort of your home. Updated December 2025, here are the best bodyweight exercises that you can incorporate into your home workouts for impressive results.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 7-10 calories per minute

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15|

How to Do It:

• Start in a plank position, 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

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5-8 calories per minute

Workout Table: | Sets | Reps | |------|------| | 3 | 15-20|

How to Do It:

• 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. Return to standing.

3. Plank

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 3-5 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 seconds |

How to Do It:

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

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 6-9 calories per minute

Workout Table: | Sets | Reps per leg | |------|--------------| | 3 | 10-15 |

How to Do It:

• Stand tall, step forward with one leg, and lower your hips until both knees are bent at about a 90-degree angle.
• Return to the starting position and alternate legs.

5. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 calories per minute

Workout Table: | Sets | Reps | |------|------| | 3 | 8-12 |

How to Do It:

• Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-45 seconds |

How to Do It:

• Start in a plank position and drive your knees alternately towards your chest.

7. Tricep Dips

Equipment Needed: A sturdy chair or bench
Difficulty Level: Intermediate
Calories Burned: Approximately 5-8 calories per minute

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15|

How to Do It:

• Sit on the edge of a chair, hands beside you. Slide off and lower your body by bending your elbows, then push back up.

8. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 4-6 calories per minute

Workout Table: | Sets | Reps | |------|------| | 3 | 15-20|

How to Do It:

• Lie on your back, knees bent, and feet flat. Lift your hips towards the ceiling and squeeze your glutes.

9. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 4-6 calories per minute

Workout Table: | Sets | Duration per side | |------|-------------------| | 3 | 20-30 seconds |

How to Do It:

• Lie on your side, prop yourself up on one forearm, and lift your hips, keeping your body in a straight line.

10. High Knees

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 8-12 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-45 seconds |

How to Do It:

• Stand tall and run in place, bringing your knees up to waist height as quickly as possible.

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Incorporating these bodyweight exercises into your home workouts can lead to significant fitness results without needing a gym. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.