Best Full-Body Bodyweight Workouts for Home

With the rise of home fitness routines, bodyweight workouts have become an essential part of many people's fitness journeys. They offer the convenience of exercising without the need for equipment while effectively targeting multiple muscle groups. Updated December 2025, here are the best full-body bodyweight workouts you can do at home.

1. Burpees

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute
• Equipment Needed: None

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to the squat, and jump up explosively.

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2. Push-Ups

• Sets: 4
• Reps: 8-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 7 calories per minute
• Equipment Needed: None

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

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3. Squats

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 5 calories per minute
• Equipment Needed: None

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up.

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4. Mountain Climbers

• Sets: 3
• Reps: 30 seconds
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute
• Equipment Needed: None

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

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5. Plank to Side Plank

• Sets: 3
• Reps: 10 on each side
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories per minute
• Equipment Needed: None

How to Perform: Start in a plank position, shift to one side into a side plank, return to plank and switch sides.

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6. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 8 calories per minute
• Equipment Needed: None

How to Perform: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, return and switch legs.

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7. Glute Bridges

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 5 calories per minute
• Equipment Needed: None

How to Perform: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes at the top.

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8. High Knees

• Sets: 3
• Reps: 30 seconds
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute
• Equipment Needed: None

How to Perform: Stand in place and run, bringing your knees up towards your chest as high as possible.

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9. Bear Crawls

• Sets: 3
• Reps: 30 seconds
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute
• Equipment Needed: None

How to Perform: Start on all fours, lift your knees off the ground, and crawl forward using opposite hand and foot.

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10. Tuck Jumps

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Advanced
• Calories Burned: Approximately 12 calories per minute
• Equipment Needed: None

How to Perform: Stand with feet shoulder-width apart, jump up while bringing your knees towards your chest.

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Conclusion

These full-body bodyweight workouts are perfect for anyone looking to get fit at home without the need for equipment. Whether you're a beginner or more advanced, there's something for everyone. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 personal training tailored to your needs. Plus, with HSA/FSA eligibility, you can make your fitness journey even more accessible.