Best Equipment-Free Workouts for Home in 2026

Updated January 2026

Staying fit at home doesn't have to involve expensive equipment or a gym membership. In 2026, many people are turning to equipment-free workouts that utilize bodyweight exercises to achieve their fitness goals. Here’s a list of the best equipment-free workouts you can do in the comfort of your home, ensuring you get a full-body workout without breaking the bank.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 15 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart and lower your body as if sitting in a chair, keeping your chest up.

2. Push-Ups

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

3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Hold a push-up position with your body in a straight line from head to heels. Engage your core.

4. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 15 minutes
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Description: Step forward with one leg and lower your hips until both knees are at 90-degree angles.

5. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~150
• Difficulty Level: Advanced
• Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Duration: 30-45 seconds
• Sets: 3
• Calories Burned: ~100
• Difficulty Level: Intermediate
• Description: Start in a plank position and alternate bringing your knees toward your chest quickly.

7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Beginner
• Description: Lie on your back with knees bent, lift your hips to create a straight line from shoulders to knees.

8. High Knees

• Duration: 30-45 seconds
• Sets: 3
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Description: Stand in place and run while bringing your knees up to hip level as quickly as possible.

9. Tricep Dips (using a sturdy chair)

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Description: Sit on the edge of a chair, lower your body down, and push back up using your arms.

10. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Description: Lie on your side and lift your body off the ground, balancing on one forearm and the side of your foot.

Summary Table

| Exercise | Reps/Sec | Sets | Duration | Calories Burned | Difficulty Level | |--------------------|----------|------|----------|------------------|------------------| | Bodyweight Squats | 15-20 | 3 | 15 mins | ~100 | Beginner | | Push-Ups | 10-15 | 3 | 10 mins | ~80 | Intermediate | | Plank | 30-60s | 3 | 10 mins | ~50 | Intermediate | | Lunges | 10-15/leg| 3 | 15 mins | ~120 | Intermediate | | Burpees | 8-12 | 3 | 10 mins | ~150 | Advanced | | Mountain Climbers | 30-45s | 3 | 10 mins | ~100 | Intermediate | | Glute Bridges | 15-20 | 3 | 10 mins | ~70 | Beginner | | High Knees | 30-45s | 3 | 10 mins | ~120 | Intermediate | | Tricep Dips | 10-15 | 3 | 10 mins | ~60 | Intermediate | | Side Plank | 20-30s | 3 | 10 mins | ~40 | Intermediate |

In 2026, it's easier than ever to stay fit without the need for expensive gym memberships or equipment. If you're looking for more personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you achieve your fitness goals from home, and our services are HSA/FSA approved for eligible expenses.