Best Bodyweight Home Workouts for All Fitness Levels

Updated December 2025

Bodyweight exercises are a fantastic way to stay fit without the need for expensive gym memberships or equipment. They can be tailored to suit any fitness level, making them perfect for beginners and seasoned athletes alike. Here are the best bodyweight home workouts to incorporate into your routine, with specific details on reps, sets, and more.

1. Push-Ups

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5-7 per minute
• Equipment Needed: None
• Sets/Reps: 3 sets of 10-15 reps

Demonstration: Start in a plank position with arms straight. Lower your body until your chest nearly touches the floor, then push back up.

2. Bodyweight Squats

• Difficulty Level: Beginner
• Calories Burned: Approximately 5-8 per minute
• Equipment Needed: None
• Sets/Reps: 3 sets of 15-20 reps

Demonstration: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up.

3. Plank

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

Demonstration: Lie face down and lift your body on your forearms and toes, keeping a straight line from head to heels.

4. Lunges

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6-8 per minute
• Equipment Needed: None
• Sets/Reps: 3 sets of 10-12 reps per leg

Demonstration: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

5. Burpees

• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 10-15 per minute
• Equipment Needed: None
• Sets/Reps: 3 sets of 8-10 reps

Demonstration: From a standing position, squat down, kick your feet back into a plank, perform a push-up, jump back to your feet, and leap into the air.

6. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-12 per minute
• Equipment Needed: None
• Sets/Duration: 3 sets of 30-45 seconds

Demonstration: Start in a plank position and quickly drive your knees toward your chest, alternating legs.

7. Glute Bridges

• Difficulty Level: Beginner
• Calories Burned: Approximately 4-6 per minute
• Equipment Needed: None
• Sets/Reps: 3 sets of 12-15 reps

Demonstration: Lie on your back, bend your knees, and lift your hips toward the ceiling, squeezing your glutes at the top.

8. Tricep Dips

• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-7 per minute
• Equipment Needed: Sturdy chair or bench
• Sets/Reps: 3 sets of 10-12 reps

Demonstration: Sit on the edge of a chair, hands beside you. Slide off the chair, lower your body, and push back up using your triceps.

9. High Knees

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-12 per minute
• Equipment Needed: None
• Sets/Duration: 3 sets of 30-45 seconds

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

10. Side Plank

• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 per minute
• Equipment Needed: None
• Sets/Duration: 3 sets of 20-30 seconds per side

Demonstration: Lie on your side, lift your body off the ground with your forearm, keeping your body in a straight line.

Conclusion

These bodyweight workouts can be adjusted for any fitness level and are an excellent way to build strength and endurance at home. For those looking for personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. With certified trainers available for flexible scheduling, you can get tailored workouts that fit your lifestyle. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even smarter choice for your fitness journey.