Best Equipment-Free Home Workouts for All Fitness Levels

Updated January 2026

Staying fit at home doesn't have to involve expensive gym equipment or memberships. With the rise of equipment-free workouts, anyone can engage in effective exercise routines that cater to all fitness levels. Here’s a list of the best equipment-free home workouts you can do in 2025, designed to help you get fit without breaking the bank.

1. Bodyweight Squats

• Difficulty Level: Beginner
• Calories Burned: ~5 calories per minute
• Sets/Reps: 3 sets of 12-15 reps
• Duration: 10 minutes

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
3. Push through your heels to return to the starting position.

2. Push-Ups

• Difficulty Level: Intermediate
• Calories Burned: ~7 calories per minute
• Sets/Reps: 3 sets of 8-12 reps
• Duration: 10 minutes

How to Perform:

1. Start in a plank position with hands slightly wider than shoulder-width.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

3. Plank

• Difficulty Level: Beginner to Advanced
• Calories Burned: ~3 calories per minute
• Sets/Duration: 3 sets of 30-60 seconds
• Duration: 5 minutes

How to Perform:

1. Lie face down and lift your body on your toes and forearms.
2. Keep your body in a straight line from head to heels.
3. Hold the position, engaging your core.

4. Lunges

• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Sets/Reps: 3 sets of 10-12 reps per leg
• Duration: 10 minutes

How to Perform:

1. Stand tall and step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
2. Push back to the starting position and alternate legs.

5. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: ~8 calories per minute
• Sets/Duration: 3 sets of 30-45 seconds
• Duration: 5 minutes

How to Perform:

1. Start in a plank position.
2. Quickly drive one knee toward your chest, then switch legs in a running motion.

6. Glute Bridges

• Difficulty Level: Beginner
• Calories Burned: ~4 calories per minute
• Sets/Reps: 3 sets of 15-20 reps
• Duration: 10 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, squeezing your glutes.
3. Lower back down without touching the floor.

7. Burpees

• Difficulty Level: Advanced
• Calories Burned: ~10 calories per minute
• Sets/Reps: 3 sets of 5-10 reps
• Duration: 10 minutes

How to Perform:

1. Start standing, drop into a squat with hands on the ground.
2. Kick your feet back into a plank position.
3. Quickly return to the squat and jump up explosively.

8. High Knees

• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Sets/Duration: 3 sets of 30-45 seconds
• Duration: 5 minutes

How to Perform:

1. Stand with feet hip-width apart.
2. Run in place, bringing your knees up toward your chest as high as possible.

9. Side Plank

• Difficulty Level: Intermediate
• Calories Burned: ~4 calories per minute
• Sets/Duration: 3 sets of 20-30 seconds per side
• Duration: 5 minutes

How to Perform:

1. Lie on your side, propping your body up on one elbow.
2. Lift your hips so your body forms a straight line.
3. Hold the position, engaging your core.

10. Jumping Jacks

• Difficulty Level: Beginner
• Calories Burned: ~5 calories per minute
• Sets/Duration: 3 sets of 1 minute
• Duration: 5 minutes

How to Perform:

1. Stand with feet together and arms at your sides.
2. Jump while spreading your legs and raising your arms overhead.
3. Return to the starting position and repeat.

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These workouts are perfect for anyone looking to stay fit at home, regardless of their fitness level. For personalized guidance and motivation, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you develop a tailored routine that fits your schedule and goals, all while being HSA/FSA approved for eligible expenses.