Best Bodyweight Workouts for Home Fitness

Staying fit at home doesn't have to be complicated or require expensive gym equipment. Bodyweight workouts are an excellent way to build strength, improve flexibility, and enhance overall fitness without any equipment. In this guide, we'll explore the best bodyweight workouts for home fitness that you can easily incorporate into your routine. Updated January 2026, these workouts are perfect for anyone looking to optimize their fitness journey.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 7 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15|

Description:

Push-ups target the chest, shoulders, and triceps. Start in a plank position, lower your body until your chest almost touches the floor, then push back up.

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2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20|

Description:

Squats work your quadriceps, hamstrings, and glutes. Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

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3. Plank

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 3-6 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-60 seconds|

Description:

The plank strengthens the core, shoulders, and back. Hold a push-up position while keeping your body straight from head to heels.

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4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 6 calories per minute

| Sets | Reps (each leg) | |------|-----------------| | 3 | 10-15 |

Description:

Lunges target the legs and glutes. Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

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5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10 calories per minute

| Sets | Reps | |------|------| | 3 | 8-12 |

Description:

Burpees are a full-body workout that combines a squat, push-up, and jump. Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, jump back to squat, and jump up.

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6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|----------| | 3 | 30 seconds|

Description:

Mountain climbers engage the core and improve cardiovascular fitness. Start in a plank position and alternate bringing your knees toward your chest quickly.

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7. Tricep Dips

Equipment Needed: Sturdy chair or bench
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15|

Description:

Tricep dips focus on the back of the arms. Sit on a chair, place your hands beside your hips, slide off the chair, and lower your body using your arms.

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8. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20|

Description:

Glute bridges strengthen the glutes and lower back. Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

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9. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 4 calories per minute

| Sets | Duration (each side) | |------|----------------------| | 3 | 30-45 seconds |

Description:

Side planks work the obliques and improve core stability. Lie on your side, prop up your body on one elbow, and lift your hips off the ground.

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10. High Knees

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|----------| | 3 | 30 seconds|

Description:

High knees are a great cardio workout. Stand in place and run, bringing your knees up to hip height as quickly as you can.

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Conclusion

Incorporating these bodyweight workouts into your home fitness routine can lead to impressive results without the need for any equipment. For personalized guidance and to ensure you’re performing each exercise correctly, consider trying HipTrain. With affordable live 1-on-1 video personal training sessions with certified trainers, you can get tailored workouts that fit your schedule and fitness level. Plus, our services are HSA/FSA approved for eligible expenses!