Best Bodyweight Workouts for Home 2025

Updated January 2026

Staying fit at home has never been easier, especially with the rise of bodyweight workouts that require no equipment. Whether you're a beginner or a seasoned athlete, these exercises can help you build strength, increase endurance, and improve your overall fitness without ever stepping foot in a gym. Here, we present the Best Bodyweight Workouts for Home in 2025.

1. Push-Up Variations

Calories Burned: ~7-10 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Variation | Reps | Sets | Duration | |------------------|------|------|----------| | Standard Push-Ups| 10-15| 3 | 30 sec | | Wide Grip Push-Ups| 8-12| 3 | 30 sec | | Diamond Push-Ups | 6-10 | 3 | 30 sec |

2. Squat Series

Calories Burned: ~5-8 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Variation | Reps | Sets | Duration | |--------------------|------|------|----------| | Bodyweight Squats | 15-20| 3 | 30 sec | | Jump Squats | 10-15| 3 | 30 sec | | Bulgarian Split Squats| 8-10 per leg | 3 | 30 sec |

3. Plank Workouts

Calories Burned: ~3-5 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Variation | Duration | Sets | |--------------------|----------|------| | Standard Plank | 30-60 sec| 3 | | Side Plank | 20-40 sec per side | 3 | | Plank to Push-Up | 8-10 | 3 |

4. Core Crushers

Calories Burned: ~5-7 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

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

5. Lunges and Variations

Calories Burned: ~5-8 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Variation | Reps | Sets | Duration | |--------------------|------|------|----------| | Forward Lunges | 10-12 per leg | 3 | 30 sec | | Reverse Lunges | 10-12 per leg | 3 | 30 sec | | Lateral Lunges | 10-12 per leg | 3 | 30 sec |

6. Glute Bridges

Calories Burned: ~4-6 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Standard Glute Bridge | 15-20| 3 | 30 sec | | Single-Leg Glute Bridge | 8-10 per leg | 3 | 30 sec |

7. Burpees

Calories Burned: ~10-15 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Standard Burpees | 8-12 | 3 | 30 sec |

8. High-Intensity Interval Training (HIIT)

Calories Burned: ~8-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | 30 sec Work (any exercise) | 30 sec | 5 | | 30 sec Rest | | |

9. Yoga Flow

Calories Burned: ~3-5 per minute
Difficulty Level: Beginner to Advanced
Equipment Needed: None

| Pose | Duration | Sets | |--------------------|----------|------| | Downward Dog | 30 sec | 3 | | Warrior II | 30 sec | 3 | | Child’s Pose | 30 sec | 3 |

10. Cool Down Stretches

Calories Burned: Negligible
Difficulty Level: All Levels
Equipment Needed: None

| Stretch | Duration | Sets | |--------------------|----------|------| | Forward Fold | 30 sec | 1 | | Cat-Cow Stretch | 30 sec | 1 | | Seated Hamstring Stretch | 30 sec | 1 |

Why Choose HipTrain?

For those looking to enhance their bodyweight workouts, consider HipTrain. With our affordable live 1-on-1 video personal training, you get personalized guidance from certified trainers right in the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it an economical choice for busy professionals. Enjoy flexible scheduling and expert advice tailored to your fitness goals.