Best Equipment-Free Workouts for Strength Training at Home 2025

Updated January 2026

Strength training doesn't have to involve expensive gym memberships or bulky equipment. In 2025, you can achieve impressive results right from the comfort of your home with equipment-free workouts. Here are the best equipment-free workouts to help you build strength effectively and efficiently.

1. Bodyweight Squats

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Calories Burned: 90-120
• Difficulty Level: Beginner to Intermediate

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping knees behind toes, then return to standing.

2. Push-Ups

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: 100-150
• Difficulty Level: Beginner to Advanced

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

3. Lunges

• Sets: 3
• Reps: 10-12 (each leg)
• Duration: 10 minutes
• Calories Burned: 80-110
• Difficulty Level: Beginner to Intermediate

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

4. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: 50-70
• Difficulty Level: Beginner to Advanced

How to Perform: Lie face down, lift your body onto your forearms and toes, keeping your body straight.

5. Glute Bridges

• Sets: 3
• Reps: 15
• Duration: 10 minutes
• Calories Burned: 70-90
• Difficulty Level: Beginner

How to Perform: Lie on your back, knees bent, feet flat on the floor. Raise your hips to create a straight line from knees to shoulders.

6. Tricep Dips

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: 80-100
• Difficulty Level: Intermediate

How to Perform: Use a sturdy chair or low table, place your hands behind you, lower your body by bending your elbows, then push back up.

7. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: 100-150
• Difficulty Level: Intermediate

How to Perform: Start in a plank position, quickly draw one knee toward your chest, then switch legs in a running motion.

8. Burpees

• Sets: 3
• Reps: 8-10
• Duration: 10 minutes
• Calories Burned: 150-200
• Difficulty Level: Advanced

How to Perform: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

9. Side Plank

• Sets: 3
• Duration: 20-30 seconds (each side)
• Calories Burned: 40-60
• Difficulty Level: Intermediate

How to Perform: Lie on your side, lift your body onto one forearm and the side of your foot, keeping your body straight.

10. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: 100-150
• Difficulty Level: Beginner to Intermediate

How to Perform: Stand in place and run, bringing your knees up to hip level with each step.

Conclusion

These equipment-free workouts are perfect for building strength at home without the need for expensive gym memberships or equipment. They can be easily integrated into your daily routine, making them ideal for busy professionals.

Want personalized guidance to maximize your strength training results? Consider HipTrain’s affordable 1-on-1 live personal training sessions. Our certified trainers will tailor your workouts to meet your specific goals, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.