Best Bodyweight Home Workouts for Beginners 2025

Updated December 2025

Starting your fitness journey at home can be both convenient and effective, especially with bodyweight exercises that require minimal or no equipment. Here’s a list of the best bodyweight home workouts for beginners that will help you build strength, improve flexibility, and boost your overall fitness level.

1. Bodyweight Squats

• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~50 calories

2. Push-Ups

• Reps/Sets: 3 sets of 5-10 reps (on knees for modification)
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~30 calories

3. Plank

• Duration: 3 sets of 20-30 seconds
• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: ~20 calories

4. Glute Bridges

• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~40 calories

5. Lunges

• Reps/Sets: 3 sets of 10 reps (each leg)
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~50 calories

6. Mountain Climbers

• Duration: 3 sets of 30 seconds
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~40 calories

7. Burpees

• Reps/Sets: 3 sets of 5-10 reps
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Moderate to Hard
• Calories Burned: ~60 calories

8. Bicycle Crunches

• Reps/Sets: 3 sets of 10-15 reps (each side)
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~30 calories

9. Tricep Dips (using a chair)

• Reps/Sets: 3 sets of 8-12 reps
• Duration: 10 minutes
• Equipment Needed: Chair or sturdy surface
• Difficulty Level: Moderate
• Calories Burned: ~40 calories

10. Side Plank

• Duration: 3 sets of 15-20 seconds (each side)
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~15 calories

Sample Workout Table

| Exercise | Reps/Sets | Duration | Difficulty Level | |---------------------|----------------------------|------------|------------------| | Bodyweight Squats | 3 sets of 10-15 reps | 10 minutes | Easy | | Push-Ups | 3 sets of 5-10 reps | 10 minutes | Moderate | | Plank | 3 sets of 20-30 seconds | 10 minutes | Easy to Moderate | | Glute Bridges | 3 sets of 10-15 reps | 10 minutes | Easy | | Lunges | 3 sets of 10 reps (each leg)| 10 minutes | Moderate | | Mountain Climbers | 3 sets of 30 seconds | 10 minutes | Moderate | | Burpees | 3 sets of 5-10 reps | 10 minutes | Moderate to Hard | | Bicycle Crunches | 3 sets of 10-15 reps (each side)| 10 minutes | Moderate | | Tricep Dips | 3 sets of 8-12 reps | 10 minutes | Moderate | | Side Plank | 3 sets of 15-20 seconds (each side)| 10 minutes | Moderate |

Why Choose HipTrain for Your Fitness Journey?

With the rise of home workouts, having a personal trainer can help you stay motivated and ensure proper form. HipTrain offers affordable live 1-on-1 video personal training sessions tailored to your needs, making it easier to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, providing you with financial flexibility.

Start incorporating these bodyweight workouts into your routine and consider reaching out to HipTrain for a personalized training experience that fits your lifestyle!