Best Bodyweight Home Workouts for Beginners 2025

Updated January 2026

Starting your fitness journey can be daunting, especially if you're new to working out. Bodyweight exercises are a fantastic way to build strength, improve flexibility, and enhance cardiovascular fitness—all from the comfort of your home. Here’s a list of the best bodyweight home workouts for beginners in 2025 that require no special equipment and can be easily integrated into your daily routine.

1. Bodyweight Squats

Difficulty Level: Easy
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 secs |

How to Do It: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and keep your chest up. Return to standing.

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2. Push-Ups

Difficulty Level: Easy to Moderate
Calories Burned: Approximately 7-10 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 5-10 | 30 secs |

How to Do It: Start in a plank position, lower your body until your chest nearly touches the ground, then push back up. Modify by doing knee push-ups if necessary.

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3. Plank

Difficulty Level: Easy
Calories Burned: Approximately 3-5 calories per minute

| Sets | Duration | |------|----------| | 3 | 20-30 secs|

How to Do It: Maintain a straight line from head to heels, resting on your forearms and toes. Keep your core engaged.

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4. Lunges

Difficulty Level: Easy
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 per leg | 30 secs |

How to Do It: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Alternate legs.

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5. Glute Bridges

Difficulty Level: Easy
Calories Burned: Approximately 4-6 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 secs |

How to Do It: Lie on your back, knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

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6. Mountain Climbers

Difficulty Level: Moderate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Duration | |------|----------| | 3 | 20-30 secs|

How to Do It: Start in a plank position and quickly drive your knees towards your chest, alternating legs.

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7. Tricep Dips

Difficulty Level: Easy
Calories Burned: Approximately 5-7 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 secs |

How to Do It: Use a sturdy chair or step. With hands on the edge, lower your body by bending your elbows, then push back up.

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8. Burpees

Difficulty Level: Moderate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 5-8 | 30 secs |

How to Do It: From a standing position, squat down, kick your feet back into a plank, do a push-up (optional), return to squat, and jump up.

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9. Side Lunges

Difficulty Level: Easy
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 per side | 30 secs |

How to Do It: Step to the side, bending that knee while keeping the other leg straight. Push back to the starting position.

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10. Bicycle Crunches

Difficulty Level: Easy
Calories Burned: Approximately 6-8 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 secs |

How to Do It: Lie on your back, lift your legs, and alternate bringing your elbows to the opposite knee in a pedaling motion.

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Why Choose HipTrain for Your Fitness Journey?

While these bodyweight workouts are effective, personalized coaching can take your fitness to the next level. HipTrain offers affordable live 1-on-1 personal training sessions tailored to your individual needs. Our certified trainers are here to provide guidance, motivation, and accountability, all from the comfort of your home. Plus, with HSA/FSA eligibility, you can use pre-tax dollars for your fitness coaching!