Best No-Equipment Workouts for Home 2025

Updated December 2025

Staying fit at home has never been easier, thanks to a variety of no-equipment workouts that you can do anytime, anywhere. These bodyweight exercises not only save you money but also provide an effective way to build strength, endurance, and flexibility without the need for a gym membership. Here are the best no-equipment workouts for home in 2025.

1. Bodyweight Squats

Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes
Sets/Reps: 3 sets of 15-20 reps
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |------------------|------|--------|--------------| | Bodyweight Squats | 3 | 15-20 | 30 seconds |

2. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Sets/Reps: 3 sets of 10-15 reps
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |----------|------|--------|--------------| | Push-Ups | 3 | 10-15 | 30 seconds |

3. Planks

Difficulty Level: Intermediate
Calories Burned: ~150 calories in 30 minutes
Sets/Duration: 3 sets of 30-60 seconds
Duration: 30 seconds rest between sets

| Exercise | Sets | Duration | |----------|------|-----------| | Planks | 3 | 30-60 sec |

4. Jumping Jacks

Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes
Sets/Duration: 3 sets of 1 minute
Duration: 30 seconds rest between sets

| Exercise | Sets | Duration | |----------------|------|-----------| | Jumping Jacks | 3 | 1 minute |

5. Lunges

Difficulty Level: Intermediate
Calories Burned: ~150 calories in 30 minutes
Sets/Reps: 3 sets of 10-15 reps per leg
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps per Leg | Duration | |----------|------|--------------|--------------| | Lunges | 3 | 10-15 | 30 seconds |

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Sets/Duration: 3 sets of 30 seconds
Duration: 30 seconds rest between sets

| Exercise | Sets | Duration | |-------------------|------|-----------| | Mountain Climbers | 3 | 30 sec |

7. Burpees

Difficulty Level: Advanced
Calories Burned: ~300 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |----------|------|--------|--------------| | Burpees | 3 | 10-12 | 30 seconds |

8. Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes
Sets/Reps: 3 sets of 15-20 reps
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |-------------------|------|--------|--------------| | Glute Bridges | 3 | 15-20 | 30 seconds |

9. High Knees

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Sets/Duration: 3 sets of 30 seconds
Duration: 30 seconds rest between sets

| Exercise | Sets | Duration | |---------------|------|-----------| | High Knees | 3 | 30 sec |

10. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: ~150 calories in 30 minutes
Sets/Reps: 3 sets of 10-15 reps
Duration: 30 seconds rest between sets

| Exercise | Sets | Reps | Duration | |---------------|------|--------|--------------| | Tricep Dips | 3 | 10-15 | 30 seconds |

Conclusion

These no-equipment workouts are perfect for anyone looking to maintain their fitness routine from home. The best part? They can be done at your convenience, making them ideal for busy professionals. For personalized guidance and support, consider trying HipTrain for affordable live 1-on-1 personal training. Our certified trainers can help you stay on track with your fitness goals while offering flexibility in scheduling. Plus, our sessions are HSA/FSA approved, making it easier to invest in your health.