Best Equipment-Free Workouts for Your Home Routine 2025

Updated December 2025

Staying fit at home has never been easier, especially with the rise of equipment-free workouts. Whether you're a beginner or an experienced fitness enthusiast, these workouts require no equipment and can be done in the comfort of your living room. Here’s a list of the best equipment-free workouts for your home routine in 2025.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner

Bodyweight squats are excellent for strengthening your legs and glutes. Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

---

2. Push-Ups

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

A classic upper body workout, push-ups engage your chest, shoulders, and triceps. Keep your body straight and lower yourself until your chest nearly touches the floor.

---

3. Plank Holds

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~50
• Difficulty Level: Intermediate

Planks are fantastic for core stability. Position yourself face down, supporting your weight on your forearms and toes, keeping your body in a straight line.

---

4. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Calories Burned: ~100
• Difficulty Level: Beginner

This cardio move gets your heart rate up. Stand with your feet together, jump while spreading your legs and arms, then return to starting position.

---

5. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 10 minutes
• Calories Burned: ~90
• Difficulty Level: Intermediate

Lunges target your quads and glutes. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

---

6. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~80
• Difficulty Level: Intermediate

This dynamic exercise works your core and improves cardiovascular endurance. Start in a plank position and alternate bringing your knees to your chest quickly.

---

7. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: ~120
• Difficulty Level: Advanced

Burpees combine a squat, push-up, and jump for a full-body workout. Start standing, drop to a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

---

8. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Beginner

This exercise strengthens your glutes and lower back. Lie on your back with your knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

---

9. High Knees

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~100
• Difficulty Level: Intermediate

High knees are a great way to boost your heart rate. Run in place while bringing your knees up to your chest as high as possible.

---

10. Side Planks

• Sets: 3
• Duration: 30 seconds each side
• Calories Burned: ~40
• Difficulty Level: Intermediate

Side planks help strengthen your obliques. Lie on your side, prop yourself up on one elbow, and lift your hips off the ground, keeping your body in a straight line.

---

Conclusion

Incorporating these equipment-free workouts into your home routine can help you achieve your fitness goals without the need for expensive gym memberships or equipment. For those looking for a more personalized approach, HipTrain offers affordable 1-on-1 live personal training sessions, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, providing you with even more flexibility.

By incorporating these workouts into your routine and considering personalized training with HipTrain, you’ll be well on your way to achieving your fitness goals in 2025!