Best Equipment-Free Home Workouts for 2025

Updated December 2025

As we step into 2025, the demand for effective equipment-free workouts continues to rise. Whether you're short on time, space, or budget, bodyweight exercises offer incredible benefits without the need for any equipment. Here are the best equipment-free home workouts that you can easily integrate into your routine.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner

How to Do It:

Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

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2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~90
• Difficulty Level: Intermediate

How to Do It:

Start in a plank position, lower your body until your chest almost touches the floor, then push back up.

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3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Intermediate

How to Do It:

Lie face down, then lift your body off the ground with your forearms and toes, keeping it straight.

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4. Burpees

• Reps: 10-15
• Sets: 3
• Duration: 15 minutes
• Calories Burned: ~150
• Difficulty Level: Advanced

How to Do It:

From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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5. Lunges

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate

How to Do It:

Step forward with one leg, lower your hips until both knees are at 90-degree angles, then return to standing.

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6. Mountain Climbers

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~120
• Difficulty Level: Intermediate

How to Do It:

In a plank position, drive your knees towards your chest alternately at a fast pace.

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7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Beginner

How to Do It:

Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

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8. High Knees

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~100
• Difficulty Level: Intermediate

How to Do It:

Run in place, bringing your knees up towards your chest as high as possible.

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9. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate

How to Do It:

Sit on the edge of a chair, place your hands beside your hips, and lower your body off the chair, bending your elbows.

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10. Side Plank

• Duration: 30-60 seconds (each side)
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Intermediate

How to Do It:

Lie on your side, lift your body off the ground with one arm, keeping it straight.

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These workouts can be easily tailored to fit your fitness level and time constraints. The best part? You don’t need any equipment!

Why Choose HipTrain for Your Fitness Journey?

If you're looking for personalized guidance to enhance your home workout routine, consider HipTrain. With live 1-on-1 video personal training, certified trainers can help you stay motivated and ensure you're performing exercises correctly—all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.