Best Bodyweight Workouts to Transform Your Home Routine

Updated January 2026

If you're looking to elevate your home workout routine without the need for equipment, bodyweight workouts are a fantastic option. They can be performed anywhere and provide a great way to build strength, endurance, and flexibility. Here are the Best Bodyweight Workouts that will help you transform your fitness routine right at home.

1. Push-Ups

Reps: 3 sets of 10-15
Difficulty Level: Intermediate
Calories Burned: ~7 per minute
Equipment Needed: None

How to Perform: Start in a plank position, hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

2. Squats

Reps: 3 sets of 15-20
Difficulty Level: Beginner
Calories Burned: ~5 per minute
Equipment Needed: None

How to Perform: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up. Return to standing.

3. Plank

Duration: 30-60 seconds
Reps: 3 sets
Difficulty Level: Intermediate
Calories Burned: ~4 per minute
Equipment Needed: None

How to Perform: Lie face down, then lift your body using your forearms and toes, keeping your body in a straight line.

4. Lunges

Reps: 3 sets of 10-15 per leg
Difficulty Level: Intermediate
Calories Burned: ~6 per minute
Equipment Needed: None

How to Perform: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to start and switch legs.

5. Burpees

Reps: 3 sets of 8-12
Difficulty Level: Advanced
Calories Burned: ~10 per minute
Equipment Needed: None

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, then jump up.

6. Mountain Climbers

Duration: 30 seconds
Reps: 3 sets
Difficulty Level: Intermediate
Calories Burned: ~8 per minute
Equipment Needed: None

How to Perform: Start in a plank position and quickly drive your knees towards your chest one at a time.

7. Glute Bridges

Reps: 3 sets of 15-20
Difficulty Level: Beginner
Calories Burned: ~5 per minute
Equipment Needed: None

How to Perform: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top.

8. Tricep Dips

Reps: 3 sets of 10-15
Difficulty Level: Intermediate
Calories Burned: ~6 per minute
Equipment Needed: A sturdy chair or bench

How to Perform: Sit on the edge of a chair, hands at your sides. Lower your body by bending your elbows, then push back up.

9. High Knees

Duration: 30 seconds
Reps: 3 sets
Difficulty Level: Beginner
Calories Burned: ~8 per minute
Equipment Needed: None

How to Perform: Stand in place and quickly drive your knees up towards your chest, alternating legs.

10. Side Plank

Duration: 20-30 seconds per side
Reps: 3 sets
Difficulty Level: Intermediate
Calories Burned: ~4 per minute
Equipment Needed: None

How to Perform: Lie on your side, propped up on one forearm, and lift your hips off the ground, creating a straight line from head to feet.

Workout Table Summary

| Exercise | Reps/Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------------------|------|------------------|------------------| | Push-Ups | 10-15 | 3 | Intermediate | ~7/min | | Squats | 15-20 | 3 | Beginner | ~5/min | | Plank | 30-60 seconds | 3 | Intermediate | ~4/min | | Lunges | 10-15 per leg | 3 | Intermediate | ~6/min | | Burpees | 8-12 | 3 | Advanced | ~10/min | | Mountain Climbers | 30 seconds | 3 | Intermediate | ~8/min | | Glute Bridges | 15-20 | 3 | Beginner | ~5/min | | Tricep Dips | 10-15 | 3 | Intermediate | ~6/min | | High Knees | 30 seconds | 3 | Beginner | ~8/min | | Side Plank | 20-30 seconds/side | 3 | Intermediate | ~4/min |

These bodyweight workouts are perfect for anyone looking to get fit without the need for gym equipment. Plus, if you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live video personal training. Our certified trainers will help you maximize your workouts from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.