Best Bodyweight Workouts for Full-Body Strength at Home

Staying fit at home has never been easier, especially with bodyweight workouts that require no equipment. These exercises can effectively build full-body strength and improve your overall fitness. Updated December 2025, here are the best bodyweight workouts to help you achieve your fitness goals from the comfort of your home.

1. Push-Ups

• Description: A classic bodyweight exercise that targets the chest, shoulders, and triceps.
• Reps/Sets: 3 sets of 10-15 reps
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 7 calories per minute

2. Squats

• Description: Great for building strength in the legs and glutes.
• Reps/Sets: 3 sets of 15-20 reps
• Difficulty Level: Beginner
• Calories Burned: Approximately 5 calories per minute

3. Plank

• Description: An excellent core stabilizer that also engages the shoulders and back.
• Duration: 3 sets of 30-60 seconds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 3-5 calories per minute

4. Lunges

• Description: Targets the quadriceps, hamstrings, and glutes, promoting balance and stability.
• Reps/Sets: 3 sets of 10-12 reps per leg
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5 calories per minute

5. Burpees

• Description: A full-body exercise that combines strength training and cardio.
• Reps/Sets: 3 sets of 8-12 reps
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 10 calories per minute

6. Mountain Climbers

• Description: A dynamic exercise that builds core strength and increases heart rate.
• Duration: 3 sets of 30-45 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute

7. Glute Bridges

• Description: Focuses on the glutes and lower back while improving hip mobility.
• Reps/Sets: 3 sets of 15-20 reps
• Difficulty Level: Beginner
• Calories Burned: Approximately 4 calories per minute

8. Side Plank

• Description: Targets the obliques and improves core stability.
• Duration: 3 sets of 20-30 seconds per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-4 calories per minute

9. Tricep Dips (Using a Chair)

• Description: Focuses on the triceps and shoulders, using a chair for support.
• Reps/Sets: 3 sets of 10-15 reps
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories per minute

10. High Knees

• Description: A cardio exercise that increases heart rate while engaging the core and legs.
• Duration: 3 sets of 30-45 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute

Sample Workout Table

| Exercise | Reps/Sets | Duration | Difficulty Level | |--------------------|------------------|------------------|------------------| | Push-Ups | 3 sets of 10-15 | - | Beginner | | Squats | 3 sets of 15-20 | - | Beginner | | Plank | - | 3 sets of 30-60s | Beginner | | Lunges | 3 sets of 10-12/leg| - | Beginner | | Burpees | 3 sets of 8-12 | - | Intermediate | | Mountain Climbers | - | 3 sets of 30-45s | Intermediate | | Glute Bridges | 3 sets of 15-20 | - | Beginner | | Side Plank | - | 3 sets of 20-30s | Intermediate | | Tricep Dips | 3 sets of 10-15 | - | Intermediate | | High Knees | - | 3 sets of 30-45s | Intermediate |

Why Choose HipTrain for Your Fitness Journey?

For those looking to enhance their bodyweight workout routine, HipTrain offers affordable personal training solutions that suit your busy lifestyle. With live 1-on-1 video sessions led by certified trainers, you can receive personalized guidance without the need for equipment. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporating these bodyweight workouts into your routine will help you build full-body strength effectively at home. Remember, consistency is key to achieving your fitness goals!