Best Equipment-Free Workouts for Home 2025

Updated January 2026

Staying fit at home doesn't require expensive equipment or a gym membership. In fact, there are plenty of effective equipment-free workouts that can help you achieve your fitness goals. Here’s a list of the best equipment-free workouts for home in 2025, designed to boost your strength, endurance, and flexibility without any gear.

1. Bodyweight Squats

Difficulty: Easy
Calories Burned: Approx. 200 calories per hour

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Perform: Stand with feet shoulder-width apart, lower your body by bending your knees, and keep your back straight. Push through your heels to return to standing.

2. Push-Ups

Difficulty: Medium
Calories Burned: Approx. 300 calories per hour

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

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

3. Plank

Difficulty: Medium
Calories Burned: Approx. 150 calories per hour

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Perform: Lie face down, lift your body on your toes and forearms, keeping your body in a straight line.

4. Burpees

Difficulty: Hard
Calories Burned: Approx. 500 calories per hour

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 45 sec |

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, then jump up.

5. Mountain Climbers

Difficulty: Medium
Calories Burned: Approx. 400 calories per hour

| Sets | Duration | |------|----------| | 3 | 30-45 sec|

How to Perform: From a plank position, alternate bringing your knees to your chest quickly.

6. Lunges

Difficulty: Easy
Calories Burned: Approx. 200 calories per hour

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 (each leg) | 30 sec |

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

7. High Knees

Difficulty: Medium
Calories Burned: Approx. 300 calories per hour

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Perform: Stand in place and run, bringing your knees up towards your chest as high as possible.

8. Glute Bridges

Difficulty: Easy
Calories Burned: Approx. 150 calories per hour

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Perform: Lie on your back, feet flat on the floor, lift your hips towards the ceiling, and squeeze your glutes.

9. Side Plank

Difficulty: Medium
Calories Burned: Approx. 100 calories per hour

| Sets | Duration | |------|----------| | 3 | 30-45 sec (each side)|

How to Perform: Lie on your side, lift your body on one forearm, keeping your body in a straight line.

10. Jumping Jacks

Difficulty: Easy
Calories Burned: Approx. 200 calories per hour

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

How to Perform: Stand with your feet together, jump while spreading your legs and arms, then return to the starting position.

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These workouts can be easily integrated into your home routine, requiring no special equipment or gym access. For those looking for more personalized guidance, consider HipTrain's affordable live 1-on-1 online personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain offers an excellent solution for busy professionals looking to stay fit.