Best Bodyweight Workout Routines for Home

Updated January 2026

Staying fit at home is easier than ever with bodyweight workouts that require no equipment and can be done at your convenience. Here’s a list of the best bodyweight workout routines for home, perfect for all fitness levels. These workouts not only save you money but also offer flexibility, making them ideal for busy professionals.

1. Full-Body Circuit

Description: A quick, effective workout targeting all major muscle groups.

| Exercise | Reps | Sets | Duration | |----------------|-------|------|----------| | Push-Ups | 10-15 | 3 | 30 sec | | Squats | 15-20 | 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Lunges | 10-15 (each leg) | 3 | 30 sec | | Burpees | 8-12 | 3 | 30 sec |

Calories Burned: ~300 per hour
Difficulty Level: Intermediate

2. Core Blast

Description: Focuses on core strength and stability.

| Exercise | Reps | Sets | Duration | |----------------|-------|------|----------| | Bicycle Crunch | 15-20 | 3 | 30 sec | | Plank Jacks | 10-15 | 3 | 30 sec | | Russian Twists | 15-20 | 3 | 30 sec | | Mountain Climbers | 10-15 (each leg) | 3 | 30 sec | | Side Plank | 20 sec (each side) | 3 | 30 sec |

Calories Burned: ~250 per hour
Difficulty Level: Beginner to Intermediate

3. Lower Body Burn

Description: Targets glutes, quads, and hamstrings.

| Exercise | Reps | Sets | Duration | |----------------|-------|------|----------| | Squats | 15-20 | 4 | 30 sec | | Glute Bridges | 15-20 | 4 | 30 sec | | Calf Raises | 15-20 | 4 | 30 sec | | Step-Ups | 10-15 (each leg) | 4 | 30 sec | | Wall Sit | 30-60 sec | 4 | 30 sec |

Calories Burned: ~350 per hour
Difficulty Level: Intermediate

4. Upper Body Strength

Description: Builds strength in arms, chest, and back.

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|----------| | Push-Ups | 10-15 | 4 | 30 sec | | Tricep Dips | 10-15 | 4 | 30 sec | | Inverted Rows (under a table) | 10-15 | 4 | 30 sec | | Pike Push-Ups | 8-12 | 4 | 30 sec | | Shoulder Taps | 10-15 (each side) | 4 | 30 sec |

Calories Burned: ~300 per hour
Difficulty Level: Intermediate to Advanced

5. HIIT (High-Intensity Interval Training)

Description: Short bursts of intense activity followed by rest.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-------| | Jumping Jacks | 30 sec | 4 | 15 sec| | High Knees | 30 sec | 4 | 15 sec| | Burpees | 30 sec | 4 | 15 sec| | Squat Jumps | 30 sec | 4 | 15 sec| | Plank | 30 sec | 4 | 15 sec|

Calories Burned: ~400 per hour
Difficulty Level: Advanced

6. Yoga Flow

Description: Enhances flexibility and mental focus.

| Pose | Duration | Sets | |-------------------|------------|------| | Downward Dog | 1 min | 2 | | Warrior I | 1 min (each side) | 2 | | Tree Pose | 1 min (each side) | 2 | | Cat-Cow Stretch | 1 min | 2 | | Child’s Pose | 1 min | 2 |

Calories Burned: ~150 per hour
Difficulty Level: Beginner to Intermediate

7. Tabata Training

Description: 20 seconds of intense work followed by 10 seconds of rest.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|-------| | Push-Ups | 20 sec | 8 | 10 sec| | Squats | 20 sec | 8 | 10 sec| | Mountain Climbers | 20 sec | 8 | 10 sec| | Plank | 20 sec | 8 | 10 sec|

Calories Burned: ~400 per hour
Difficulty Level: Advanced

8. Cardio Blast

Description: Boosts heart rate with dynamic movements.

| Exercise | Duration | Sets | |--------------------|----------|------| | Jump Rope | 1 min | 3 | | High Knees | 1 min | 3 | | Butt Kickers | 1 min | 3 | | Lateral Shuffles | 1 min | 3 | | Skaters | 1 min | 3 |

Calories Burned: ~350 per hour
Difficulty Level: Intermediate

9. Active Recovery

Description: Gentle movements to enhance recovery.

| Exercise | Duration | Sets | |--------------------|----------|------| | Walking or Light Jogging | 10-15 min | 1 | | Stretching | 10-15 min | 1 | | Foam Rolling | 10-15 min | 1 |

Calories Burned: ~150 per hour
Difficulty Level: All Levels

10. Family Fitness Fun

Description: Involves family members in a fun workout.

| Activity | Duration | Sets | |--------------------|----------|------| | Tag | 10 min | 1 | | Relay Races | 10 min | 1 | | Dance Party | 10 min | 1 | | Obstacle Course | 10 min | 1 |

Calories Burned: Varies by intensity
Difficulty Level: All Levels

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These bodyweight workouts offer an excellent way to stay fit from the comfort of your home without needing any equipment. If you’re looking for personalized guidance, consider HipTrain’s affordable live 1-on-1 personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain makes fitness accessible and convenient.