Best Equipment-Free Workouts for Home Fitness 2025

Finding effective workouts that require no equipment can be a game-changer for home fitness enthusiasts. Whether you’re short on space, time, or budget, these workouts allow you to stay fit and healthy without the need for gym equipment. In this list, we present the best equipment-free workouts for 2025, updated January 2026, to help you achieve your fitness goals from the comfort of your home.

1. Bodyweight Squats

Description: A foundational exercise that targets your legs and glutes.

• Sets: 3
• Reps: 12-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: ~5-8 per minute

2. Push-Ups

Description: A classic upper body workout that strengthens the chest, shoulders, and triceps.

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: ~7-10 per minute

3. Plank

Description: This core-strengthening exercise stabilizes your entire body.

• Sets: 3
• Duration: 30-60 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~3-5 per minute

4. Lunges

Description: A great lower body workout that also works on balance and stability.

• Sets: 3
• Reps: 10-12 (each leg)
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: ~5-8 per minute

5. Burpees

Description: A full-body exercise that combines strength and aerobic conditioning.

• Sets: 3
• Reps: 8-10
• Duration: 30 seconds rest between sets
• Difficulty Level: Advanced
• Calories Burned: ~10-15 per minute

6. Mountain Climbers

Description: A dynamic exercise that boosts your heart rate while working your core.

• Sets: 3
• Duration: 30-45 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

7. Glute Bridges

Description: This exercise targets the glutes and lower back, improving overall strength.

• Sets: 3
• Reps: 12-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: ~5-7 per minute

8. High Knees

Description: A cardio move that engages your core and legs while raising your heart rate.

• Sets: 3
• Duration: 30-45 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

9. Tricep Dips (using a chair)

Description: An effective way to work your triceps with just a chair for support.

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: ~5-8 per minute

10. Side Plank

Description: A variation of the plank that targets the obliques and improves core stability.

• Sets: 3
• Duration: 20-30 seconds (each side)
• Difficulty Level: Intermediate
• Calories Burned: ~3-5 per minute

Summary Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |-------------------|------|----------------|------------------|------------------| | Bodyweight Squats | 3 | 12-15 | Beginner | 5-8 | | Push-Ups | 3 | 10-12 | Intermediate | 7-10 | | Plank | 3 | 30-60 sec | Intermediate | 3-5 | | Lunges | 3 | 10-12 each leg | Intermediate | 5-8 | | Burpees | 3 | 8-10 | Advanced | 10-15 | | Mountain Climbers | 3 | 30-45 sec | Intermediate | 8-12 | | Glute Bridges | 3 | 12-15 | Beginner | 5-7 | | High Knees | 3 | 30-45 sec | Intermediate | 8-12 | | Tricep Dips | 3 | 10-12 | Intermediate | 5-8 | | Side Plank | 3 | 20-30 sec | Intermediate | 3-5 |

Conclusion

These equipment-free workouts are perfect for anyone looking to maintain their fitness routine at home in 2025. They are accessible, require no gym membership, and can be adjusted to suit any fitness level.

For those looking for personalized guidance, consider HipTrain's live 1-on-1 video personal training sessions. Our certified trainers can help you create a tailored workout plan that fits your lifestyle and goals—all at an affordable price. Plus, our sessions are HSA/FSA approved for eligible expenses!