Best Bodyweight Workout Plans for Home Fitness 2025

Updated January 2026

As we step into 2025, home fitness continues to thrive, offering a convenient and effective way to stay in shape without the need for expensive equipment or gym memberships. Bodyweight workouts are particularly appealing, as they utilize your own body for resistance, making them accessible for everyone. Here, we present the best bodyweight workout plans for home fitness that cater to various fitness levels, ensuring you can find the right routine to match your goals.

1. Full Body Blast

Difficulty Level: Intermediate
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|-------|------|----------| | Push-Ups | 10-15 | 3 | 30 sec | | Squats | 15-20 | 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Jumping Jacks | 20-30 | 3 | 30 sec | | Lunges | 10-15 | 3 | 30 sec |

2. Core Crusher

Difficulty Level: Beginner
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|-------|------|----------| | Bicycle Crunches | 15-20 | 3 | 30 sec | | Russian Twists | 10-15 | 3 | 30 sec | | Leg Raises | 10-15 | 3 | 30 sec | | Side Plank | 20 sec| 3 | 30 sec | | Mountain Climbers| 15-20 | 3 | 30 sec |

3. Lower Body Sculpt

Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|-------|------|----------| | Squats | 15-20 | 4 | 30 sec | | Glute Bridges | 15-20 | 4 | 30 sec | | Calf Raises | 15-20 | 4 | 30 sec | | Side Lunges | 10-15 | 4 | 30 sec | | Wall Sit | 30 sec| 4 | 30 sec |

4. Upper Body Strength

Difficulty Level: Advanced
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|-------|------|----------| | Diamond Push-Ups | 8-12 | 4 | 30 sec | | Pike Push-Ups | 8-12 | 4 | 30 sec | | Tricep Dips | 10-15 | 4 | 30 sec | | Plank to Push-Up | 8-12 | 4 | 30 sec | | Superman Hold | 30 sec| 4 | 30 sec |

5. HIIT Home Workout

Difficulty Level: Intermediate
Calories Burned: Approximately 400-600
Equipment Needed: None

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

6. Yoga Flow for Flexibility

Difficulty Level: All Levels
Calories Burned: Approximately 150-250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Downward Dog | 30 sec | 3 | | Cobra Pose | 30 sec | 3 | | Warrior I | 30 sec | 3 | | Tree Pose | 30 sec | 3 | | Child’s Pose | 30 sec | 3 |

7. Cardio Conditioning

Difficulty Level: Beginner
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Butt Kickers | 30 sec | 3 | | Side Shuffles | 30 sec | 3 | | Rest | 30 sec | 3 |

8. Active Recovery Routine

Difficulty Level: All Levels
Calories Burned: Approximately 100-150
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Walking (in place)| 5 min | 1 | | Gentle Stretching | 5 min | 1 | | Breathing Exercises| 5 min | 1 |

Conclusion

In 2025, the trend towards bodyweight workouts continues to grow, providing effective and flexible options for home fitness. Whether you’re looking to build strength, improve flexibility, or boost your cardio, these routines can help you reach your goals without any equipment.

For those who want a more personalized approach, consider HipTrain. With live 1-on-1 video personal training from certified trainers at affordable rates, you can get the guidance you need to optimize your home workouts. Plus, HipTrain services are HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.