Best Bodyweight Workouts You Can Do at Home

Updated January 2026

Bodyweight workouts are a fantastic way to stay fit from the comfort of your home without the need for any equipment. They are effective for building strength, improving flexibility, and boosting cardiovascular health. Here’s a curated list of the best bodyweight workouts you can do at home, along with details on sets, reps, and calories burned.

1. Push-Ups

• Difficulty Level: Intermediate
• Calories Burned: 7 calories per minute
• Sets/Reps: 3 sets of 10-15 reps
• Description: Start in a plank position, lower your body until your chest almost touches the floor, then push back up.

2. Squats

• Difficulty Level: Beginner
• Calories Burned: 5 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Description: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.

3. Plank

• Difficulty Level: Beginner to Intermediate
• Calories Burned: 4 calories per minute
• Sets/Duration: 3 sets of 30-60 seconds
• Description: Hold a push-up position, keeping your body in a straight line from head to heels.

4. Burpees

• Difficulty Level: Advanced
• Calories Burned: 10 calories per minute
• Sets/Reps: 3 sets of 8-12 reps
• Description: Start standing, drop into a squat, kick your feet back to a plank, return to squat, and jump up.

5. Lunges

• Difficulty Level: Beginner
• Calories Burned: 6 calories per minute
• Sets/Reps: 3 sets of 10-15 reps per leg
• Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle.

6. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: 8 calories per minute
• Sets/Duration: 3 sets of 30-45 seconds
• Description: Start in a plank position and quickly alternate bringing your knees to your chest.

7. Glute Bridges

• Difficulty Level: Beginner
• Calories Burned: 5 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Description: Lie on your back with knees bent, lift your hips to form a straight line from shoulders to knees.

8. Bicycle Crunches

• Difficulty Level: Intermediate
• Calories Burned: 6 calories per minute
• Sets/Reps: 3 sets of 15-20 reps per side
• Description: Lie on your back, bring your knees to a 90-degree angle, and alternate touching your elbows to opposite knees.

9. Tricep Dips (Using a Chair)

• Difficulty Level: Intermediate
• Calories Burned: 6 calories per minute
• Sets/Reps: 3 sets of 10-15 reps
• Description: Use a sturdy chair, place your hands on the edge, and lower your body until your elbows are at 90 degrees.

10. Side Plank

• Difficulty Level: Intermediate
• Calories Burned: 4 calories per minute
• Sets/Duration: 3 sets of 30 seconds per side
• Description: Lie on your side, lift your body off the ground using one arm, and hold the position.

Bodyweight Workout Summary Table

| Exercise | Difficulty Level | Sets | Reps/Duration | Calories Burned (per min) | |----------------------|------------------|------|------------------|---------------------------| | Push-Ups | Intermediate | 3 | 10-15 | 7 | | Squats | Beginner | 3 | 15-20 | 5 | | Plank | Beginner/Intermediate | 3 | 30-60 sec | 4 | | Burpees | Advanced | 3 | 8-12 | 10 | | Lunges | Beginner | 3 | 10-15 per leg | 6 | | Mountain Climbers | Intermediate | 3 | 30-45 sec | 8 | | Glute Bridges | Beginner | 3 | 15-20 | 5 | | Bicycle Crunches | Intermediate | 3 | 15-20 per side | 6 | | Tricep Dips | Intermediate | 3 | 10-15 | 6 | | Side Plank | Intermediate | 3 | 30 sec per side | 4 |

With these bodyweight workouts, you can maintain your fitness without any equipment. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training that fits your schedule. Our certified trainers can help you maximize your home workouts and ensure you’re performing exercises correctly. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses.