Best No-Equipment Home Workouts for Instant Fitness

Updated January 2026

Staying fit at home doesn't have to be complicated or expensive. No-equipment workouts using bodyweight exercises are an excellent solution for anyone looking to get fit without the need for a gym membership. Below, we’ve compiled the best no-equipment home workouts that you can do anytime, anywhere. These exercises require no special equipment and can be easily adjusted to match your fitness level.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart, lower your body into a squat, keeping your chest up and knees behind your toes.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Description: Start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~30
• Difficulty Level: Beginner
• Description: Lie face down, then lift your body on your forearms and toes, keeping your body straight.

4. Jumping Jacks

• Reps: 30
• Sets: 3
• Duration: 5 minutes
• Calories Burned: ~50
• Difficulty Level: Beginner
• Description: Stand with feet together, jump while spreading your legs and arms, then return to the starting position.

5. Lunges

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

6. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Advanced
• Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

7. Mountain Climbers

• Duration: 30-45 seconds
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Description: Start in a plank position and quickly drive your knees towards your chest alternately.

8. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Beginner
• Description: Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the top.

9. High Knees

• Duration: 30 seconds
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Stand tall and run in place, bringing your knees as high as possible.

10. Tricep Dips (using a chair)

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Description: Use a sturdy chair, place hands on the edge, lower your body down, and push back up.

Workout Table Summary

| Exercise | Reps/Duration | Sets | Calories Burned | Difficulty Level | |-------------------|-------------------|--------|------------------|-------------------| | Bodyweight Squats | 15-20 | 3 | ~50 | Beginner | | Push-Ups | 10-15 | 3 | ~40 | Intermediate | | Plank | 30-60 seconds | 3 | ~30 | Beginner | | Jumping Jacks | 30 | 3 | ~50 | Beginner | | Lunges | 10-15 each leg | 3 | ~60 | Intermediate | | Burpees | 8-12 | 3 | ~70 | Advanced | | Mountain Climbers | 30-45 seconds | 3 | ~40 | Intermediate | | Glute Bridges | 15-20 | 3 | ~30 | Beginner | | High Knees | 30 seconds | 3 | ~50 | Intermediate | | Tricep Dips | 10-15 | 3 | ~40 | Intermediate |

These no-equipment workouts are not only effective but also affordable. For those looking for a more personalized approach to fitness, consider HipTrain's live 1-on-1 personal training sessions. Our certified personal trainers can guide you through these exercises while tailoring a program to meet your specific needs—all from the comfort of your home. Plus, HipTrain is HSA/FSA approved, making it a budget-friendly solution for your fitness journey.