Best Full-Body Home Workouts Without Equipment 2025

As we step into 2025, many fitness enthusiasts are seeking effective full-body workouts that can be performed right at home without any equipment. Whether you’re short on time or prefer the convenience of home fitness, these workouts will help you tone your body, build strength, and boost your overall health. Here’s a list of the best full-body workouts you can do at home, no equipment needed, updated January 2026.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart, lower your body into a squat, keeping your chest up, and return to standing.

2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Plank to Shoulder Taps

• Sets: 3
• Reps: 10 (each side)
• Duration: 8 minutes
• Calories Burned: ~70
• Difficulty Level: Intermediate
• Description: In a plank position, alternate tapping each shoulder with the opposite hand while maintaining balance.

4. Lunges

• Sets: 3
• Reps: 10 (each leg)
• Duration: 10 minutes
• Calories Burned: ~90
• Difficulty Level: Intermediate
• Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

5. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: ~150
• Difficulty Level: Advanced
• Description: Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~100
• Difficulty Level: Intermediate
• Description: In a plank position, rapidly drive your knees toward your chest, alternating legs.

7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Beginner
• Description: Lie on your back, knees bent, lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down.

8. High Knees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Description: Stand in place and run, bringing your knees up towards your chest as high as possible.

9. Tricep Dips (using a chair)

• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Calories Burned: ~70
• Difficulty Level: Intermediate
• Description: Using a sturdy chair, place your hands on the edge, lower your body by bending your elbows, and push back up.

10. Side Plank

• Sets: 3
• Duration: 20-30 seconds each side
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Lie on your side, prop yourself up on one elbow, and lift your hips to form a straight line from head to feet.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned | |------------------------|------|----------------------|-----------------| | Bodyweight Squats | 3 | 15-20 | ~100 | | Push-Ups | 3 | 10-15 | ~80 | | Plank to Shoulder Taps | 3 | 10 (each side) | ~70 | | Lunges | 3 | 10 (each leg) | ~90 | | Burpees | 3 | 8-12 | ~150 | | Mountain Climbers | 3 | 30 sec on/off | ~100 | | Glute Bridges | 3 | 15-20 | ~60 | | High Knees | 3 | 30 sec on/off | ~120 | | Tricep Dips | 3 | 10-15 | ~70 | | Side Plank | 3 | 20-30 sec each side | ~50 |

Why Choose HipTrain?

For those looking for a more personalized approach to their fitness journey, HipTrain offers live 1-on-1 video personal training at affordable prices. Unlike traditional gyms, HipTrain's certified trainers work with you to create a tailored workout plan that fits your schedule and goals, and it’s HSA/FSA approved for eligible expenses.

With these workouts, you can achieve a full-body burn from the comfort of your home. Incorporate these exercises into your weekly routine, and consider adding the support of a HipTrain trainer for optimal results in 2025 and beyond!