Best Equipment-Free Home Workouts for Strength Building

Updated January 2026

Staying fit and building strength without any equipment is not only possible but can also be highly effective. Bodyweight workouts allow you to train anywhere and anytime, making them perfect for busy professionals. Here are the best equipment-free home workouts for strength building that you can start today!

1. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 7-10 per minute
• Difficulty Level: Intermediate
• Tips: Keep your body straight and lower yourself until your chest almost touches the floor.

2. Squats

• Reps: 15-20
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner
• Tips: Keep your feet shoulder-width apart and push through your heels as you stand back up.

3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Intermediate
• Tips: Keep your body in a straight line from head to heels and engage your core.

4. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate
• Tips: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Mountain Climbers

• Duration: 30-45 seconds
• Sets: 3
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Tips: Keep your core tight and drive your knees toward your chest alternately.

6. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced
• Tips: Jump high and land softly to minimize impact on your joints.

7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 5-8 per minute
• Difficulty Level: Beginner
• Tips: Squeeze your glutes at the top of the movement for maximum effectiveness.

8. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3
• Duration: 20-30 seconds rest between sets
• Calories Burned: Approximately 6-9 per minute
• Difficulty Level: Intermediate
• Tips: Keep your back close to the chair and lower yourself until your elbows are at a 90-degree angle.

9. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Intermediate
• Tips: Stack your feet on top of each other for stability, and keep your body straight.

10. High Knees

• Duration: 30-45 seconds
• Sets: 3
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Tips: Pump your arms and lift your knees as high as possible to increase intensity.

Workout Table Overview

| Exercise | Reps/Duration | Sets | Rest | Difficulty Level | |-------------------|-----------------------|------|----------|------------------| | Push-Ups | 10-15 | 3 | 20-30s | Intermediate | | Squats | 15-20 | 3 | 20-30s | Beginner | | Plank | 30-60 seconds | 3 | 20-30s | Intermediate | | Lunges | 10-15 per leg | 3 | 20-30s | Intermediate | | Mountain Climbers | 30-45 seconds | 3 | 20-30s | Intermediate | | Burpees | 8-12 | 3 | 20-30s | Advanced | | Glute Bridges | 15-20 | 3 | 20-30s | Beginner | | Tricep Dips | 10-15 | 3 | 20-30s | Intermediate | | Side Plank | 20-30 seconds/side | 3 | 20-30s | Intermediate | | High Knees | 30-45 seconds | 3 | 20-30s | Intermediate |

These exercises are not only effective for building strength but also easy to fit into your daily routine. If you're looking for personalized guidance on these workouts, HipTrain offers affordable live 1-on-1 personal training sessions that can help you achieve your fitness goals. Plus, our services are HSA/FSA eligible, making it easier for you to invest in your health.