Best Bodyweight Workout Plans for Home 2025

Updated December 2025

As we embrace a more flexible and convenient approach to fitness, bodyweight workout plans have become increasingly popular. These workouts require no equipment, making them perfect for home exercise. Here are the best bodyweight workout plans for 2025 that you can easily integrate into your daily routine.

1. Full Body Blast

Overview: A comprehensive workout targeting all major muscle groups.

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300

| Exercise | Sets | Reps | |-------------------|------|----------| | Push-Ups | 3 | 10-15 | | Squats | 3 | 15-20 | | Plank | 3 | 30 sec | | Lunges | 3 | 10 each leg | | Burpees | 3 | 8-10 |

2. Core Strength Circuit

Overview: Focus on building core stability and strength.

Duration: 25 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250

| Exercise | Sets | Reps | |-------------------|------|----------| | Bicycle Crunches | 3 | 15-20 | | Russian Twists | 3 | 15 each side | | Leg Raises | 3 | 10-15 | | Plank Jacks | 3 | 10-15 |

3. HIIT Bodyweight Workout

Overview: A high-intensity interval training workout to boost metabolism.

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400

| Exercise | Sets | Duration | |-------------------|------|----------| | Jump Squats | 5 | 30 sec | | Push-Ups | 5 | 30 sec | | Mountain Climbers | 5 | 30 sec | | Rest | 5 | 30 sec |

4. Lower Body Sculpt

Overview: Targeting legs and glutes for strength and tone.

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300

| Exercise | Sets | Reps | |-------------------|------|----------| | Glute Bridges | 3 | 15-20 | | Side Lunges | 3 | 10 each side | | Calf Raises | 3 | 15-20 | | Wall Sit | 3 | 30 sec |

5. Upper Body Strength

Overview: Building strength in the arms, shoulders, and chest.

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250

| Exercise | Sets | Reps | |-------------------|------|----------| | Tricep Dips | 3 | 10-15 | | Pike Push-Ups | 3 | 8-10 | | Inchworms | 3 | 10 | | Plank Shoulder Taps| 3 | 10 each side |

6. Flexibility and Mobility Routine

Overview: A calming routine focused on stretching and mobility.

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 150

| Exercise | Sets | Duration | |-------------------|------|----------| | Cat-Cow Stretch | 3 | 1 min | | Forward Bend | 3 | 1 min | | Child’s Pose | 3 | 1 min | | Seated Hamstring Stretch | 3 | 1 min each leg |

7. Cardio Bodyweight Workout

Overview: A fun and energetic workout to get your heart rate up.

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350

| Exercise | Sets | Duration | |-------------------|------|----------| | High Knees | 4 | 30 sec | | Skaters | 4 | 30 sec | | Burpees | 4 | 30 sec | | Rest | 4 | 30 sec |

8. Family-Friendly Workout

Overview: Engage the whole family with fun exercises.

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200

| Exercise | Sets | Reps | |-------------------|------|----------| | Animal Walks | 3 | 10 each type (bear, crab, etc.) | | Balloon Toss | 3 | 10 passes | | Freeze Dance | 3 | 2 min |

9. Morning Wake-Up Routine

Overview: Start your day off right with this energizing routine.

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100

| Exercise | Sets | Duration | |-------------------|------|----------| | Jumping Jacks | 2 | 1 min | | Bodyweight Squats | 2 | 1 min | | Arm Circles | 2 | 30 sec | | Windmills | 2 | 30 sec |

10. Evening Wind Down

Overview: A gentle routine to relax and stretch after a long day.

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 80

| Exercise | Sets | Duration | |-------------------|------|----------| | Deep Breathing | 3 | 1 min | | Seated Forward Bend| 3 | 1 min | | Reclined Twist | 3 | 1 min each side | | Savasana | 1 | 5 min |

Why Choose HipTrain for Your Home Workouts?

HipTrain stands out as an affordable personal training solution that offers live 1-on-1 video sessions with certified trainers. You can easily schedule your workouts around your busy lifestyle, and with HSA/FSA eligibility, you can invest in your health without breaking the bank.