Best Bodyweight Workouts for Effective Home Training 2025

As we step into 2025, home workouts remain a popular and effective way to stay fit without the need for expensive gym memberships or equipment. Bodyweight workouts are especially beneficial, allowing you to build strength, endurance, and flexibility right in your living room. Here’s a list of the Best Bodyweight Workouts for Effective Home Training that you can easily incorporate into your fitness plan.

1. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 20 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 7-10 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | Duration | |------------|------|------|----------| | Push-Ups | 3 | 10-15| 20 mins |

---

2. Squats

• Sets: 3
• Reps: 15-20
• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5-8 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | Duration | |------------|------|------|----------| | Squats | 3 | 15-20| 15 mins |

---

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration | |------------|------|----------| | Plank | 3 | 30-60 secs |

---

4. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-9 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | Duration | |------------|------|----------|----------| | Lunges | 3 | 10-15/leg| 20 mins |

---

5. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 15 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 10-15 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | Duration | |------------|------|------|----------| | Burpees | 3 | 8-12 | 15 mins |

---

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-12 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration | |------------------|------|----------| | Mountain Climbers | 3 | 30 secs |

---

7. Tricep Dips (using a chair)

• Sets: 3
• Reps: 10-15
• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-8 per minute
• Equipment Needed: Chair

Workout Table:

| Exercise | Sets | Reps | Duration | |--------------|------|------|----------| | Tricep Dips | 3 | 10-15| 15 mins |

---

8. High Knees

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration | |------------|------|----------| | High Knees | 3 | 30 secs |

---

9. Side Planks

• Sets: 3
• Duration: 30-45 seconds per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Duration | |-------------|------|----------| | Side Plank | 3 | 30-45 secs |

---

10. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 5-8 per minute
• Equipment Needed: None

Workout Table:

| Exercise | Sets | Reps | Duration | |---------------|------|------|----------| | Glute Bridges | 3 | 15-20| 15 mins |

---

Conclusion

Incorporating these bodyweight workouts into your fitness routine can lead to effective results without needing any equipment. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers, allowing you to work out from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.

Updated January 2026.