Best Equipment-Free Bodyweight Workouts for Home

Staying fit at home has never been easier, especially with the abundance of effective bodyweight workouts that require no equipment. In 2025, more individuals are embracing the convenience of home workouts, making it vital to find the best routines that keep you motivated and engaged. Here’s a list of the best equipment-free bodyweight workouts you can do right at home!

1. Push-Ups

Difficulty Level: Beginner to Intermediate
Calories Burned: 3-5 per minute

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

Tip: Keep your body straight from head to heels and lower your chest to the ground while keeping your elbows at a 45-degree angle.

2. Squats

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

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

Tip: Keep your feet shoulder-width apart and push your hips back as if sitting in a chair.

3. Plank

Difficulty Level: Beginner
Calories Burned: 3-4 per minute

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

Tip: Maintain a straight line from head to heels and engage your core throughout the hold.

4. Lunges

Difficulty Level: Beginner to Intermediate
Calories Burned: 5-7 per minute

| Sets | Reps (each leg) | Duration | |------|-----------------|----------| | 3 | 10-12 | - |

Tip: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Burpees

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

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

Tip: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: 8-10 per minute

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

Tip: Start in a plank position and alternate bringing your knees to your chest quickly.

7. Glute Bridges

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

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

Tip: Lie on your back with your knees bent, lift your hips towards the ceiling while squeezing your glutes.

8. High Knees

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

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

Tip: Run in place while bringing your knees up to waist level as fast as possible.

9. Side Plank

Difficulty Level: Intermediate
Calories Burned: 3-4 per minute

| Sets | Duration (each side) | |------|---------------------| | 3 | 20-30 sec |

Tip: Lie on one side, prop yourself up on your elbow, and keep your body in a straight line.

10. Jumping Jacks

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

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

Tip: Stand with your feet together, jump while spreading your legs and raising your arms overhead, then return to the start.

Conclusion

Incorporating these bodyweight workouts into your home fitness routine is a fantastic way to stay active without needing any equipment. For those looking for personalized training, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart choice for busy professionals.