Top 10 Bodyweight Exercises for Effective Home Workouts

If you're looking to get fit without the hassle of a gym membership or expensive equipment, bodyweight exercises are your best bet. They are effective, require no equipment, and can be done anywhere, making them perfect for home workouts. Updated December 2025, here are the top 10 bodyweight exercises that will help you build strength, improve endurance, and enhance your overall fitness.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 7 calories per minute

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest |

How to Do It: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.

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2. Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 5 calories per minute

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 seconds rest |

How to Do It: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, then return to standing.

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3. Plank

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 3 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 seconds |

How to Do It: Lie face down, then lift your body onto your forearms and toes, keeping your body straight from head to heels.

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4. Lunges

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 6 calories per minute

Workout Table: | Sets | Reps (each leg) | Duration | |------|-----------------|----------| | 3 | 10-12 | 30 seconds rest |

How to Do It: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

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5. Burpees

Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 10 calories per minute

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 60 seconds rest |

How to Do It: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 8 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30 seconds |

How to Do It: Start in a plank position and quickly draw one knee to your chest, alternating legs as if running in place.

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7. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 4 calories per minute

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 seconds rest |

How to Do It: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top.

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8. Tricep Dips

Equipment Needed: Sturdy chair or low table
Difficulty Level: Moderate
Calories Burned: Approximately 5 calories per minute

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest |

How to Do It: Sit on the edge of a chair, hands beside your hips. Lower your body by bending your elbows, then push back up.

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9. High Knees

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 6 calories per minute

Workout Table: | Sets | Duration | |------|----------| | 3 | 30 seconds |

How to Do It: Run in place while raising your knees high towards your chest.

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10. Side Plank

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 4 calories per minute

Workout Table: | Sets | Duration (each side) | |------|----------------------| | 3 | 20-30 seconds |

How to Do It: Lie on your side, lift your body onto one forearm, keeping your body straight. Hold the position, then switch sides.

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Conclusion

Incorporating these bodyweight exercises into your home workouts can lead to significant improvements in strength and fitness. For those looking for additional guidance, consider HipTrain for affordable personal training solutions. Our certified trainers offer live 1-on-1 video sessions that cater to your unique fitness needs. Plus, you can schedule your workouts flexibly to fit your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.