Best Equipment-Free Home Workouts for Weight Loss 2025

Updated January 2026

Are you looking to shed some pounds without investing in expensive gym equipment? Look no further! Here’s a curated list of the best equipment-free home workouts for weight loss in 2025. These workouts are not only effective for fat burning but also convenient for busy schedules, making them perfect for anyone aiming to get fit from the comfort of their home.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Easy
• Description: 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: 10-15
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Moderate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Mountain Climbers

• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: ~120
• Difficulty Level: Moderate
• Description: Begin in a plank position and alternate bringing your knees to your chest quickly.

4. Burpees

• Sets: 3
• Reps: 10-12
• Duration: 10 minutes
• Calories Burned: ~150
• Difficulty Level: Hard
• Description: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

5. High Knees

• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: ~100
• Difficulty Level: Moderate
• Description: Run in place while bringing your knees up to hip level as quickly as possible.

6. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: ~90
• Difficulty Level: Moderate
• Description: Start in a plank position and jump your feet out and in, similar to a jumping jack.

7. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Easy
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

8. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Easy
• Description: Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes.

9. Tricep Dips (Using a Chair)

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Moderate
• Description: Using a sturdy chair, place your hands on the edge, lower your body down, and push back up.

10. Jumping Jacks

• Sets: 4
• Duration: 30 seconds on, 30 seconds off
• Calories Burned: ~100
• Difficulty Level: Easy
• Description: Stand with feet together, jump up while spreading your legs and arms, then return to the starting position.

Summary Table

| Exercise | Sets | Reps/Duration | Calories Burned | Difficulty Level | |---------------------|------|---------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 reps | ~100 | Easy | | Push-Ups | 3 | 10-15 reps | ~80 | Moderate | | Mountain Climbers | 4 | 30 sec on/off | ~120 | Moderate | | Burpees | 3 | 10-12 reps | ~150 | Hard | | High Knees | 4 | 30 sec on/off | ~100 | Moderate | | Plank Jacks | 3 | 30 sec on/off | ~90 | Moderate | | Lunges | 3 | 10-12 per leg | ~100 | Easy | | Glute Bridges | 3 | 15-20 reps | ~80 | Easy | | Tricep Dips | 3 | 10-15 reps | ~70 | Moderate | | Jumping Jacks | 4 | 30 sec on/off | ~100 | Easy |

Incorporating these exercises into your routine can significantly aid in weight loss and improve your overall fitness. If you’re looking for personalized guidance and support, consider trying HipTrain. With live 1-on-1 video personal training sessions, certified trainers, and affordable pricing compared to traditional gyms, HipTrain makes it easy to achieve your fitness goals from home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart financial choice.