Best Home Workouts for 2025: No Equipment Needed

Updated December 2025

In today's fast-paced world, finding time to hit the gym can be a challenge. Fortunately, you don’t need expensive equipment or a gym membership to stay fit. Here’s a list of the best home workouts for 2025 that require no equipment at all. These routines are designed to be effective and easy to integrate into your daily life.

1. Bodyweight Squats

Reps: 15-20
Sets: 3
Duration: 5-10 minutes
Calories Burned: Approximately 100-150 per 30 minutes
Difficulty Level: Beginner

2. Push-Ups

Reps: 10-15
Sets: 3
Duration: 5-10 minutes
Calories Burned: Approximately 100-150 per 30 minutes
Difficulty Level: Intermediate

3. Plank

Duration: 30-60 seconds
Sets: 3
Rest: 30 seconds
Calories Burned: Approximately 50-70 per 30 minutes
Difficulty Level: Intermediate

4. Lunges

Reps: 10-15 per leg
Sets: 3
Duration: 5-10 minutes
Calories Burned: Approximately 100-150 per 30 minutes
Difficulty Level: Beginner

5. Burpees

Reps: 8-12
Sets: 3
Duration: 5-10 minutes
Calories Burned: Approximately 150-200 per 30 minutes
Difficulty Level: Advanced

6. Mountain Climbers

Duration: 30-45 seconds
Sets: 3
Rest: 30 seconds
Calories Burned: Approximately 100-150 per 30 minutes
Difficulty Level: Intermediate

7. Glute Bridges

Reps: 15-20
Sets: 3
Duration: 5-10 minutes
Calories Burned: Approximately 50-70 per 30 minutes
Difficulty Level: Beginner

8. High Knees

Duration: 30-45 seconds
Sets: 3
Rest: 30 seconds
Calories Burned: Approximately 100-150 per 30 minutes
Difficulty Level: Intermediate

9. Side Plank

Duration: 20-30 seconds per side
Sets: 3
Rest: 30 seconds
Calories Burned: Approximately 50-70 per 30 minutes
Difficulty Level: Intermediate

10. Jumping Jacks

Duration: 1 minute
Sets: 3
Rest: 30 seconds
Calories Burned: Approximately 200-300 per 30 minutes
Difficulty Level: Beginner

Sample Workout Table

| Exercise | Reps/Duration | Sets | Rest | Calories Burned | |---------------------|------------------------|------|-------------|------------------| | Bodyweight Squats | 15-20 | 3 | 30 seconds | 100-150 | | Push-Ups | 10-15 | 3 | 30 seconds | 100-150 | | Plank | 30-60 seconds | 3 | 30 seconds | 50-70 | | Lunges | 10-15 per leg | 3 | 30 seconds | 100-150 | | Burpees | 8-12 | 3 | 30 seconds | 150-200 | | Mountain Climbers | 30-45 seconds | 3 | 30 seconds | 100-150 | | Glute Bridges | 15-20 | 3 | 30 seconds | 50-70 | | High Knees | 30-45 seconds | 3 | 30 seconds | 100-150 | | Side Plank | 20-30 seconds/side | 3 | 30 seconds | 50-70 | | Jumping Jacks | 1 minute | 3 | 30 seconds | 200-300 |

Why Choose HipTrain for Personal Training?

If you're looking for guidance and motivation while performing these home workouts, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Unlike traditional gyms, HipTrain provides flexible scheduling options, making it easier for busy professionals to fit workouts into their day. Plus, training expenses are HSA/FSA approved, making it a practical choice for your fitness journey.

With these effective home workouts, you can stay fit and healthy in 2025 without the need for any equipment. Embrace the convenience of training at home and consider professional guidance to maximize your results!