Best Home Workouts: Top 10 Bodyweight Exercises for 2025

Updated December 2025

Staying fit at home has never been easier, especially with bodyweight exercises that require no equipment and can be done in any space. Here are the top 10 effective bodyweight exercises to incorporate into your home workouts for 2025. These exercises are perfect for anyone looking to improve their fitness without the need for a gym membership.

1. Push-Ups

Calories Burned: 7-10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30-60 sec rest |

Tip: Keep your body straight and lower yourself until your chest is just above the ground.

---

2. Bodyweight Squats

Calories Burned: 8-12 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30-60 sec rest |

Tip: Push through your heels and keep your chest up to maintain proper form.

---

3. Plank

Calories Burned: 5-8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Duration | Rest | |------|-----------|-----------| | 3 | 30-60 sec | 30-60 sec |

Tip: Keep your body in a straight line from head to heels and engage your core throughout.

---

4. Lunges

Calories Burned: 8-10 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Sets | Reps (each leg) | Duration | |------|-----------------|----------| | 3 | 10-15 | 30-60 sec rest |

Tip: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

---

5. Burpees

Calories Burned: 10-15 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30-60 sec rest |

Tip: Ensure a smooth transition from the squat to the plank position to maximize effectiveness.

---

6. Mountain Climbers

Calories Burned: 8-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Duration | Rest | |------|-----------|-----------| | 3 | 30-45 sec | 30 sec |

Tip: Drive your knees towards your chest while maintaining a strong plank position.

---

7. Glute Bridges

Calories Burned: 6-9 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 | 30-60 sec rest |

Tip: Squeeze your glutes at the top for maximum effect and keep your feet flat.

---

8. Tricep Dips

Calories Burned: 7-10 per minute
Difficulty Level: Intermediate
Equipment Needed: Sturdy chair or bench

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30-60 sec rest |

Tip: Keep your elbows close to your body as you lower yourself down.

---

9. High Knees

Calories Burned: 8-12 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Duration | Rest | |------|-----------|-----------| | 3 | 30-60 sec | 30 sec |

Tip: Pump your arms to increase your heart rate and maintain speed.

---

10. Side Plank

Calories Burned: 4-7 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Duration (each side) | Rest | |------|----------------------|-----------| | 3 | 20-30 sec | 30-60 sec |

Tip: Stack your feet on top of each other for better balance and engage your core.

---

These bodyweight exercises are effective and can be easily integrated into your home workout routine. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. With flexible scheduling and HSA/FSA eligibility, HipTrain is an excellent choice for busy professionals looking to stay fit at home.