Best Bodyweight Workouts for Home Fitness 2025

Updated January 2026

Bodyweight workouts are a fantastic way to build strength and improve fitness without the need for any equipment. As we step into 2025, these workouts remain a staple for home fitness enthusiasts and busy professionals alike. Below, we present the best bodyweight workouts that you can easily incorporate into your routine, making them perfect for any fitness level.

1. Push-Ups

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 7-10 calories per minute

Workout Table:

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

Tip: Keep your body in a straight line from head to heels.

2. Squats

Difficulty Level: Beginner
Calories Burned: Approximately 5-8 calories per minute

Workout Table:

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

Tip: Ensure your knees don’t extend past your toes.

3. Plank

Difficulty Level: Intermediate
Calories Burned: Approximately 4-6 calories per minute

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Tip: Keep your elbows directly under your shoulders.

4. Burpees

Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

Workout Table:

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-12 | 30 sec |

Tip: Jump explosively at the end of the movement.

5. Lunges

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6-9 calories per minute

Workout Table:

| Sets | Reps (each leg) | Duration | |------|-----------------|----------| | 3 | 10-15 | 30 sec |

Tip: Keep your front knee above your ankle.

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-45 sec|

Tip: Keep your core engaged throughout the movement.

7. Tricep Dips (using a chair)

Difficulty Level: Beginner
Calories Burned: Approximately 5-7 calories per minute

Workout Table:

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

Tip: Lower your body until your elbows are at a 90-degree angle.

8. High Knees

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

Workout Table:

| Sets | Duration | |------|----------| | 3 | 30-45 sec|

Tip: Pump your arms as you lift your knees.

9. Side Planks

Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 calories per minute

Workout Table:

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

Tip: Keep your body in a straight line from head to heels.

10. Glute Bridges

Difficulty Level: Beginner
Calories Burned: Approximately 4-6 calories per minute

Workout Table:

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

Tip: Squeeze your glutes at the top of the movement.

Conclusion

Incorporating these bodyweight workouts into your home fitness routine can help you stay fit and strong in 2025. These exercises are not only effective but also require no equipment, making them accessible for everyone.

For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Our programs are HSA/FSA approved, allowing you to invest in your health while saving money. With flexible scheduling options, you can easily fit workouts into your busy lifestyle.