Best Equipment-Free Home Workouts for Beginners 2025

Updated December 2025

Starting a fitness journey can be daunting, especially if you're a beginner looking for effective workouts that don't require equipment. Fortunately, there are plenty of equipment-free home workouts that can help you build strength, increase endurance, and improve flexibility—all from the comfort of your home. Here are the best equipment-free workouts for beginners in 2025.

1. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Easy

How to Do It: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and return to standing.

2. Push-Ups

• Sets: 3
• Reps: 5-10
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Easy to Moderate

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

3. Plank

• Sets: 3
• Duration: 20-30 seconds
• Calories Burned: ~20
• Difficulty Level: Moderate

How to Do It: Lie face down, lift your body off the ground using your forearms and toes, keeping your body in a straight line.

4. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Moderate

How to Do It: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

5. Glute Bridges

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Easy

How to Do It: Lie on your back with knees bent, lift your hips toward the ceiling, squeezing your glutes at the top.

6. Bicycle Crunches

• Sets: 3
• Reps: 10-15 per side
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Moderate

How to Do It: Lie on your back, bring your knees to a 90-degree angle, and alternate bringing your elbow to the opposite knee in a pedaling motion.

7. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~50
• Difficulty Level: Moderate to Hard

How to Do It: Start in a plank position and rapidly drive your knees toward your chest, alternating legs.

8. Burpees

• Sets: 3
• Reps: 5-10
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Hard

How to Do It: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

9. Side Leg Raises

• Sets: 3
• Reps: 10-15 per leg
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Easy

How to Do It: Lie on your side and lift your top leg while keeping it straight, then lower it back down.

10. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~50
• Difficulty Level: Moderate to Hard

How to Do It: Stand in place and run, bringing your knees up toward your chest as high as possible.

Conclusion

These equipment-free workouts are perfect for beginners looking to stay fit at home in 2025. Not only do they require no equipment, but they can also be easily modified to suit your fitness level. For those who want personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. With certified trainers and a flexible schedule, you can get the support you need to reach your fitness goals—all while being HSA/FSA approved for eligible expenses.