Best Full-Body Bodyweight Workouts for Home 2025

Updated January 2026

As the fitness landscape continues to evolve, bodyweight workouts remain a popular choice for those looking to get fit from the comfort of their own homes. These workouts are not only convenient but also effective in building strength, endurance, and flexibility. Here are the best full-body bodyweight workouts for 2025 that you can easily incorporate into your routine.

1. The Classic Circuit

• Exercises: Push-ups, Squats, Plank, Lunges
• Sets: 3
• Reps: 10-15 for each exercise
• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-200

2. The HIIT Blast

• Exercises: Burpees, Mountain Climbers, Jump Squats, High Knees
• Sets: 4
• Duration: 30 seconds on, 15 seconds off
• Equipment Needed: None
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-400

3. Core and More

• Exercises: Plank Taps, Russian Twists, Bicycle Crunches, Side Plank
• Sets: 3
• Reps: 12-15 for each exercise
• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-250

4. Plyometric Power

• Exercises: Jumping Lunges, Plyo Push-ups, Box Jumps (use a sturdy chair), Skater Jumps
• Sets: 3
• Reps: 10-12 for each exercise
• Duration: 20 minutes
• Equipment Needed: Sturdy chair or step
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350

5. Yoga Flow

• Exercises: Sun Salutations, Warrior Sequence, Plank to Downward Dog, Bridge Pose
• Sets: 3
• Duration: 30 minutes
• Equipment Needed: Yoga mat (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 100-200

6. Tabata Training

• Exercises: Squat Jumps, Push-ups, Plank Jacks, Burpees
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Duration: 4 minutes per exercise
• Equipment Needed: None
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-400

7. Full-Body Strength Builder

• Exercises: Dips (use a chair), Bodyweight Rows (under a sturdy table), Single-leg Deadlifts, Wall Sits
• Sets: 3
• Reps: 10-12 for each exercise
• Duration: 25 minutes
• Equipment Needed: Chair or table
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

8. Family Fitness Fun

• Exercises: Animal Walks (Bear Crawl, Crab Walk), Tag, Dance Breaks
• Sets: 4
• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 150-200

9. Mobility and Flexibility Routine

• Exercises: Dynamic Stretching, Hip Openers, Shoulder Rolls, Hamstring Stretch
• Sets: 2
• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 50-100

10. The Ultimate Challenge

• Exercises: 10 different bodyweight exercises performed for 1 minute each, followed by 30 seconds of rest (e.g., Push-ups, Squats, Plank, Burpees, Lunges, Mountain Climbers, Dips, High Knees, Side Lunges, and Sit-ups)
• Sets: 2
• Duration: 30-40 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-500

Conclusion

Incorporating these full-body bodyweight workouts into your home routine can help you stay fit and energized in 2025 and beyond. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you maximize your workouts with tailored routines, and you can schedule sessions that fit your busy lifestyle. Plus, our services are HSA/FSA eligible for eligible expenses.