Best Equipment-Free Workouts for Home: Total Body Engagement

Updated December 2025

Staying fit at home doesn't have to involve expensive equipment or gym memberships. Equipment-free workouts, or bodyweight exercises, are an effective way to engage your entire body while improving strength, flexibility, and endurance. Below, we’ve compiled the best equipment-free workouts that you can do right in your living room. Each exercise is designed to maximize your workout efficiency and can be modified to fit your fitness level.

1. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Calories Burned: ~7 calories per minute
• Difficulty Level: Beginner to Intermediate
• Description: A classic upper body exercise targeting the chest, shoulders, and triceps.

2. Squats

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Calories Burned: ~5 calories per minute
• Difficulty Level: Beginner
• Description: Great for building strength in the legs and glutes.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~4 calories per minute
• Difficulty Level: Beginner to Intermediate
• Description: A core-strengthening exercise that also engages the shoulders and back.

4. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 30 seconds rest between sets
• Calories Burned: ~6 calories per minute
• Difficulty Level: Intermediate
• Description: Targets the quads, hamstrings, and glutes, enhancing lower body strength.

5. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate
• Description: A dynamic exercise that increases heart rate and engages multiple muscle groups.

6. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Calories Burned: ~5 calories per minute
• Difficulty Level: Beginner
• Description: Strengthens the glutes and hamstrings while also working the core.

7. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds rest between sets
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate to Advanced
• Description: A full-body exercise that improves strength and cardiovascular endurance.

8. Side Plank

• Sets: 3
• Duration: 20-30 seconds per side
• Calories Burned: ~3 calories per minute
• Difficulty Level: Intermediate
• Description: Focuses on the obliques and core stability.

9. High Knees

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~8 calories per minute
• Difficulty Level: Intermediate
• Description: A cardio-intensive exercise that also works the legs and core.

10. Bicycle Crunches

• Sets: 3
• Reps: 15-20 per side
• Duration: 30 seconds rest between sets
• Calories Burned: ~6 calories per minute
• Difficulty Level: Intermediate
• Description: Targets the abdominal muscles and improves core strength.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Rest | |-------------------|------|---------------------|--------------| | Push-Ups | 3 | 10-15 | 30 seconds | | Squats | 3 | 15-20 | 30 seconds | | Plank | 3 | 30-60 seconds | 30 seconds | | Lunges | 3 | 10-15 per leg | 30 seconds | | Mountain Climbers | 3 | 30-45 seconds | 30 seconds | | Glute Bridges | 3 | 15-20 | 30 seconds | | Burpees | 3 | 8-12 | 30 seconds | | Side Plank | 3 | 20-30 seconds/side | 30 seconds | | High Knees | 3 | 30-45 seconds | 30 seconds | | Bicycle Crunches | 3 | 15-20 per side | 30 seconds |

These bodyweight exercises are perfect for anyone looking to stay fit without the need for any equipment. They are suitable for all fitness levels, and with consistent effort, you'll see improvements in strength and endurance.

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