Best Bodyweight Workouts for Home Training 2025

As we step into 2025, the trend of bodyweight workouts continues to dominate the home training landscape. These workouts are not only effective but also convenient, making them an excellent choice for anyone looking to stay fit without the need for expensive gym memberships or equipment. Here are the best bodyweight workouts you can do at home this year, updated January 2026.

1. Push-Up Variations

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

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

2. Squat Jumps

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-10 per minute

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Squat Jumps | 10-15| 3 | 30 sec |

3. Plank Variations

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

| Variation | Duration | Sets | |-------------------|----------|------| | Standard Plank | 30-60 sec| 3 | | Side Plank | 20-30 sec (each side)| 3 | | Plank with Shoulder Taps | 30 sec | 3 |

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 6-8 per minute

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

5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 10-12 per minute

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Burpees | 8-10 | 3 | 30 sec |

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 8-10 per minute

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

7. Glute Bridges

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

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Glute Bridges | 15-20| 3 | 30 sec |

8. Core Circuit

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 6-8 per minute

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

9. Yoga Flow

Equipment Needed: Yoga mat (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: 3-5 per minute

| Pose | Duration | Sets | |---------------------|-----------|------| | Downward Dog | 30 sec | 3 | | Warrior I | 30 sec | 3 | | Child's Pose | 30 sec | 3 |

10. Shadow Boxing

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 6-8 per minute

| Exercise | Duration | Sets | |-------------------|----------|------| | Shadow Boxing | 2 min | 3 |

Why Choose HipTrain for Your Home Workouts?

With the flexibility of scheduling and the affordability of our live 1-on-1 video personal training, HipTrain stands out as a top choice for anyone looking to enhance their home workout experience. Our certified personal trainers can tailor a bodyweight workout plan that fits your specific needs, helping you stay motivated and accountable. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight exercises into your routine and watch your strength and fitness levels soar in 2025!