Best Equipment-Free Workouts for Quick Home Sessions 2025

Updated December 2025

Staying fit at home has never been easier, especially with equipment-free workouts that fit into your busy schedule. Whether you're a beginner or a seasoned fitness enthusiast, these workouts can be done anywhere and require no special equipment. Here are the best equipment-free workouts for quick home sessions in 2025.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~50
• Difficulty Level: Easy
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~40
• Difficulty Level: Moderate
• Description: Start in a plank position and lower your body until your chest nearly touches the floor, then push back up.

3. Plank Holds

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~30
• Difficulty Level: Moderate
• Description: Maintain a plank position on your forearms and toes, keeping your body straight.

4. Jumping Jacks

• Reps: 30
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~70
• Difficulty Level: Easy
• Description: Jump while spreading your legs and arms out, then return to the starting position.

5. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~60
• Difficulty Level: Moderate
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Moderate
• Description: Start in a plank position and quickly pull your knees toward your chest alternately.

7. Bicycle Crunches

• Reps: 15-20
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~40
• Difficulty Level: Easy
• Description: Lie on your back, bring knees to a 90-degree angle, and alternate touching your elbows to the opposite knee.

8. Burpees

• Reps: 8-10
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~80
• Difficulty Level: Hard
• Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

9. High Knees

• Duration: 30 seconds
• Sets: 3
• Calories Burned: ~60
• Difficulty Level: Moderate
• Description: Run in place while lifting your knees as high as possible.

10. Side Plank

• Duration: 30 seconds per side
• Sets: 3
• Calories Burned: ~30
• Difficulty Level: Moderate
• Description: Lie on your side, lift your body off the ground using one forearm and keep your body straight.

Quick Workout Table

| Workout | Reps/Duration | Sets | Calories Burned | Difficulty Level | |---------------------|--------------------|------|------------------|-------------------| | Bodyweight Squats | 15-20 | 3 | ~50 | Easy | | Push-Ups | 10-15 | 3 | ~40 | Moderate | | Plank Holds | 30-60 seconds | 3 | ~30 | Moderate | | Jumping Jacks | 30 | 3 | ~70 | Easy | | Lunges | 10-15 per leg | 3 | ~60 | Moderate | | Mountain Climbers | 30 seconds | 3 | ~50 | Moderate | | Bicycle Crunches | 15-20 | 3 | ~40 | Easy | | Burpees | 8-10 | 3 | ~80 | Hard | | High Knees | 30 seconds | 3 | ~60 | Moderate | | Side Plank | 30 seconds per side| 3 | ~30 | Moderate |

These workouts are not only effective but can also be completed in under 30 minutes, making them perfect for quick sessions at home.

For those looking to elevate their home fitness journey, HipTrain offers affordable personal training with live 1-on-1 sessions. Our certified trainers provide personalized guidance and support to help you reach your fitness goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.