Best Bodyweight Home Workouts for All Fitness Levels 2025

Updated December 2025

Bodyweight workouts are a fantastic way to stay fit without needing any equipment. They can be performed anywhere, making them perfect for busy professionals or anyone looking to save time and money. In this article, we’ll explore the best bodyweight home workouts for all fitness levels, ensuring there’s something for everyone.

1. Push-Ups

Difficulty Level: Beginner to Intermediate
Calories Burned: 5-7 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 10 mins |

Tips: Keep your body straight, and lower your chest to the floor. Modify by dropping to your knees if needed.

2. Squats

Difficulty Level: Beginner
Calories Burned: 8-10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 10 mins |

Tips: Keep your feet shoulder-width apart and push your hips back as if sitting in a chair.

3. Plank

Difficulty Level: Beginner to Advanced
Calories Burned: 3-5 per minute

| Sets | Duration | Rest | |------|----------|-------| | 3 | 30-60 secs| 30 secs |

Tips: Maintain a straight line from your head to your heels. Engage your core for maximum benefit.

4. Lunges

Difficulty Level: Beginner to Intermediate
Calories Burned: 8-10 per minute

| Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 10-15 | 10 mins |

Tips: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Burpees

Difficulty Level: Intermediate to Advanced
Calories Burned: 10-15 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 10 mins |

Tips: Start in a standing position, drop to a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|-------| | 3 | 30 secs | 30 secs |

Tips: Keep your core tight and bring your knees towards your chest in a running motion.

7. Glute Bridges

Difficulty Level: Beginner
Calories Burned: 5-7 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 10 mins |

Tips: Lie on your back with your knees bent and feet flat on the floor. Lift your hips while squeezing your glutes.

8. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: 5-8 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 10 mins |

Tips: Use a sturdy chair or a low table. Keep your elbows close to your body as you lower yourself.

9. High Knees

Difficulty Level: Intermediate
Calories Burned: 8-12 per minute

| Sets | Duration | Rest | |------|----------|-------| | 3 | 30 secs | 30 secs |

Tips: Run in place while lifting your knees as high as possible and maintaining a quick pace.

10. Side Plank

Difficulty Level: Intermediate
Calories Burned: 3-5 per minute

| Sets | Duration (each side) | Rest | |------|----------------------|-------| | 3 | 30-60 secs | 30 secs |

Tips: Lie on your side and lift your body off the ground, supported by your forearm. Keep your body straight.

Conclusion

These bodyweight workouts are suitable for all fitness levels and can easily be incorporated into your home routine. For those looking for a more personalized approach, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. You can schedule sessions flexibly, making it easier to fit fitness into your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!