Best Equipment-Free Workouts for Beginners 2025

Starting a fitness journey can be challenging, especially for beginners. Fortunately, equipment-free workouts offer a fantastic way to build strength, endurance, and flexibility without the need for a gym or expensive gear. In 2025, the trend continues to favor accessible home workouts that fit into busy lifestyles. Here’s a list of the best equipment-free workouts for beginners that you can do at home, updated January 2026.

1. Bodyweight Squats

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Calories Burned: 30-50
• Difficulty Level: Easy
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Push-Ups

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: 30-40
• Difficulty Level: Moderate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Modify by dropping to your knees if needed.

3. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 10 minutes
• Calories Burned: 40-60
• Difficulty Level: Easy
• Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

4. Plank

• Sets: 3
• Duration: 20-30 seconds
• Calories Burned: 25-35
• Difficulty Level: Moderate
• Description: Hold a push-up position with your body in a straight line from head to heels, engaging your core.

5. Glute Bridges

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Calories Burned: 30-40
• Difficulty Level: Easy
• Description: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor until your body forms a straight line from shoulders to knees.

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Calories Burned: 40-50
• Difficulty Level: Moderate
• Description: Start in a plank position and alternate bringing your knees toward your chest at a fast pace.

7. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Calories Burned: 40-60
• Difficulty Level: Easy
• Description: Stand with feet together, jump up while spreading your legs and arms, then return to the starting position.

8. Bicycle Crunches

• Sets: 3
• Reps: 12-15 per side
• Duration: 10 minutes
• Calories Burned: 30-40
• Difficulty Level: Moderate
• Description: Lie on your back with hands behind your head, lift your legs, and alternate bringing opposite elbow to knee in a pedaling motion.

9. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: 50-70
• Difficulty Level: Moderate
• Description: Run in place while lifting your knees as high as possible.

10. Side Lunges

• Sets: 3
• Reps: 10-12 per side
• Duration: 10 minutes
• Calories Burned: 40-60
• Difficulty Level: Easy
• Description: Step to the side with one leg, bending that knee while keeping the other leg straight, then return to the center.

Workout Table Example

| Exercise | Sets | Reps/Duration | Calories Burned | Difficulty Level | |-------------------|------|---------------|------------------|------------------| | Bodyweight Squats | 3 | 12-15 | 30-50 | Easy | | Push-Ups | 3 | 8-12 | 30-40 | Moderate | | Lunges | 3 | 10-12/leg | 40-60 | Easy | | Plank | 3 | 20-30 secs | 25-35 | Moderate | | Glute Bridges | 3 | 12-15 | 30-40 | Easy | | Mountain Climbers | 3 | 30 secs | 40-50 | Moderate | | Jumping Jacks | 3 | 1 min | 40-60 | Easy | | Bicycle Crunches | 3 | 12-15/side | 30-40 | Moderate | | High Knees | 3 | 30 secs | 50-70 | Moderate | | Side Lunges | 3 | 10-12/side | 40-60 | Easy |

These workouts are not only effective but also convenient for beginners looking to kick-start their fitness journey without any equipment. For those who want personalized guidance, HipTrain offers affordable live 1-on-1 personal training that fits your schedule, making it easier to stay committed to your fitness goals. Plus, our services are HSA/FSA eligible, allowing you to invest in your health wisely.