Best Bodyweight Workouts for Effective Home Fitness

Staying fit at home doesn't require expensive equipment or a gym membership. Bodyweight workouts are an excellent way to build strength, endurance, and flexibility without any gear. Updated December 2025, we've compiled a list of the best bodyweight workouts that can be done in the comfort of your home.

Here are the Best 10 Bodyweight Workouts for Effective Home Fitness:

1. Push-Ups

   • Sets/Reps: 3 sets of 10-15 reps
   • Duration: 10 minutes
   • Difficulty Level: Beginner to Advanced
   • Calories Burned: Approximately 7-10 calories per minute
   • Description: A classic exercise that targets the chest, shoulders, and triceps. Modify with knee push-ups for beginners.

2. Squats

   • Sets/Reps: 3 sets of 15-20 reps
   • Duration: 10 minutes
   • Difficulty Level: Beginner to Advanced
   • Calories Burned: Approximately 5-8 calories per minute
   • Description: Great for targeting the quads, hamstrings, and glutes. To increase intensity, try jump squats.

3. Plank

   • Sets/Duration: 3 sets of 30-60 seconds
   • Duration: 5-10 minutes
   • Difficulty Level: Beginner to Advanced
   • Calories Burned: Approximately 3-6 calories per minute
   • Description: A core-strengthening exercise that also works the shoulders and back. Variations include side planks and plank jacks.

4. Lunges

   • Sets/Reps: 3 sets of 10-15 reps per leg
   • Duration: 10 minutes
   • Difficulty Level: Beginner to Advanced
   • Calories Burned: Approximately 5-8 calories per minute
   • Description: Excellent for leg strength and balance. Try reverse lunges or walking lunges for variety.

5. Burpees

   • Sets/Reps: 3 sets of 8-12 reps
   • Duration: 10 minutes
   • Difficulty Level: Intermediate to Advanced
   • Calories Burned: Approximately 10-15 calories per minute
   • Description: A full-body workout that combines a squat, push-up, and jump. Great for building endurance.

6. Mountain Climbers

   • Sets/Duration: 3 sets of 30-45 seconds
   • Duration: 5-10 minutes
   • Difficulty Level: Intermediate
   • Calories Burned: Approximately 8-12 calories per minute
   • Description: A dynamic exercise that works the core and cardiovascular system. Aim for speed while maintaining form.

7. Glute Bridges

   • Sets/Reps: 3 sets of 15-20 reps
   • Duration: 10 minutes
   • Difficulty Level: Beginner
   • Calories Burned: Approximately 4-6 calories per minute
   • Description: Targets the glutes and hamstrings. Add a single-leg variation to increase difficulty.

8. Tricep Dips

   • Sets/Reps: 3 sets of 10-15 reps
   • Duration: 10 minutes
   • Difficulty Level: Beginner to Intermediate
   • Calories Burned: Approximately 5-8 calories per minute
   • Description: Use a sturdy chair or low table. Focuses on the triceps and shoulders.

9. High Knees

   • Sets/Duration: 3 sets of 30-45 seconds
   • Duration: 5-10 minutes
   • Difficulty Level: Intermediate
   • Calories Burned: Approximately 8-12 calories per minute
   • Description: A cardiovascular exercise that also engages the core. Aim for quick, high-paced movement.

10. Yoga Flow

    • Sets/Duration: 3 rounds of 5-10 minutes
    • Difficulty Level: All levels
    • Calories Burned: Approximately 3-5 calories per minute
    • Description: Incorporate movements like downward dog, warrior poses, and sun salutations for flexibility and relaxation.

Workout Table

| Exercise | Sets | Reps/Duration | Difficulty | Calories Burned (per min) | |-------------------|------|-------------------|------------|---------------------------| | Push-Ups | 3 | 10-15 | Beginner-Advanced | 7-10 | | Squats | 3 | 15-20 | Beginner-Advanced | 5-8 | | Plank | 3 | 30-60 seconds | Beginner-Advanced | 3-6 | | Lunges | 3 | 10-15 per leg | Beginner-Advanced | 5-8 | | Burpees | 3 | 8-12 | Intermediate-Advanced | 10-15 | | Mountain Climbers | 3 | 30-45 seconds | Intermediate | 8-12 | | Glute Bridges | 3 | 15-20 | Beginner | 4-6 | | Tricep Dips | 3 | 10-15 | Beginner-Intermediate | 5-8 | | High Knees | 3 | 30-45 seconds | Intermediate | 8-12 | | Yoga Flow | 3 | 5-10 minutes | All levels | 3-5 |

Incorporating these bodyweight workouts into your routine can lead to effective home fitness without the need for equipment. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling and HSA/FSA eligibility, it’s a convenient option for busy professionals.