Best Home Workouts to Build Strength Without Equipment 2025

Building strength at home without any equipment is not only possible but can also be incredibly effective. Whether you're a beginner or looking to enhance your existing routine, these bodyweight exercises will help you achieve your fitness goals. Updated January 2026, here are the best home workouts to build strength without equipment.

1. Push-Ups

Description: A classic exercise that targets the chest, shoulders, and triceps.

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Moderate
• Calories Burned: ~5 calories per minute

2. Squats

Description: A fundamental lower body exercise that strengthens the quads, hamstrings, and glutes.

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Easy
• Calories Burned: ~8 calories per minute

3. Plank

Description: An isometric exercise that builds core strength and stability.

• Sets: 3
• Duration: 30-60 seconds hold
• Difficulty Level: Moderate
• Calories Burned: ~3 calories per minute

4. Lunges

Description: A dynamic move that works the legs, glutes, and core.

• Sets: 3
• Reps: 10-15 per leg
• Duration: 30 seconds rest between sets
• Difficulty Level: Moderate
• Calories Burned: ~6 calories per minute

5. Glute Bridges

Description: This exercise focuses on the glutes and hamstrings.

• Sets: 4
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Easy
• Calories Burned: ~4 calories per minute

6. Tricep Dips (using a chair)

Description: Strengthens the triceps and shoulders.

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Moderate
• Calories Burned: ~5 calories per minute

7. Mountain Climbers

Description: A full-body workout that boosts cardiovascular fitness while strengthening the core.

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Hard
• Calories Burned: ~8 calories per minute

8. Burpees

Description: A high-intensity exercise that combines strength and cardio.

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Hard
• Calories Burned: ~10 calories per minute

9. Side Plank

Description: Targets the oblique muscles for improved core strength.

• Sets: 3
• Duration: 20-30 seconds per side
• Difficulty Level: Moderate
• Calories Burned: ~3 calories per minute

10. Bicycle Crunches

Description: An effective exercise for targeting the abdominal muscles.

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Moderate
• Calories Burned: ~4 calories per minute

Sample Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned | |---------------------|------|---------------|------------------| | Push-Ups | 3 | 10-15 | ~5/min | | Squats | 4 | 15-20 | ~8/min | | Plank | 3 | 30-60 sec | ~3/min | | Lunges | 3 | 10-15/leg | ~6/min | | Glute Bridges | 4 | 15-20 | ~4/min | | Tricep Dips | 3 | 10-15 | ~5/min | | Mountain Climbers | 3 | 30 sec | ~8/min | | Burpees | 3 | 8-12 | ~10/min | | Side Plank | 3 | 20-30 sec/side| ~3/min | | Bicycle Crunches | 3 | 15-20 | ~4/min |

Why Choose HipTrain?

If you're looking to enhance your home workout experience with personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers can tailor workouts to your specific needs and goals, making it easier to achieve results from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart financial choice for busy professionals.