Top 10 Bodyweight Exercises for Home Workouts

Finding effective bodyweight exercises for home workouts can transform your fitness routine without the need for expensive equipment. Updated January 2026, here are the top 10 bodyweight exercises that you can incorporate into your fitness regimen, making it easier to stay fit at home.

1. Push-Ups

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 7 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 30 seconds rest between sets

Demonstration:

• Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly 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
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 30 seconds rest between sets

Demonstration:

• Stand with your 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 3-5 calories per minute
• Duration: Hold for 30-60 seconds, 3 sets
• Rest: 30 seconds between sets

Demonstration:

• Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

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4. Lunges

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 6 calories per minute
• Reps/Sets: 3 sets of 10-15 reps per leg
• Duration: 30 seconds rest between sets

Demonstration:

• Step forward with one leg, lowering hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.

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5. Burpees

• Equipment Needed: None
• Difficulty Level: Moderate to Hard
• Calories Burned: Approximately 10 calories per minute
• Reps/Sets: 3 sets of 8-12 reps
• Duration: 30 seconds rest between sets

Demonstration:

• From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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6. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds on, 30 seconds rest, 3 sets

Demonstration:

• Start in a plank position and quickly drive knees towards your chest, alternating legs.

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7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 4 calories per minute
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 30 seconds rest between sets

Demonstration:

• Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.

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8. Tricep Dips

• Equipment Needed: Sturdy chair or bench
• Difficulty Level: Moderate
• Calories Burned: Approximately 5 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 30 seconds rest between sets

Demonstration:

• Sit on the edge of a chair, hands beside you. Lower your body by bending elbows, then push back up.

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9. High Knees

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds on, 30 seconds rest, 3 sets

Demonstration:

• Run in place while lifting your knees as high as possible.

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10. Side Plank

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 3-5 calories per minute
• Duration: Hold for 30 seconds per side, 3 sets
• Rest: 30 seconds between sets

Demonstration:

• Lie on your side, lift your body on one forearm, keeping a straight line from head to heels.

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Summary Table of Bodyweight Exercises

| Exercise | Equipment Needed | Difficulty Level | Reps/Sets | Calories Burned | |------------------|------------------|------------------|---------------------|-------------------| | Push-Ups | None | Easy to Moderate | 3 sets of 10-15 reps| 7 cal/min | | Squats | None | Easy | 3 sets of 15-20 reps| 5 cal/min | | Plank | None | Moderate | 3 sets, 30-60 secs | 3-5 cal/min | | Lunges | None | Easy to Moderate | 3 sets of 10-15 reps| 6 cal/min | | Burpees | None | Moderate to Hard | 3 sets of 8-12 reps | 10 cal/min | | Mountain Climbers| None | Moderate | 3 sets, 30 secs on | 8 cal/min | | Glute Bridges | None | Easy | 3 sets of 15-20 reps| 4 cal/min | | Tricep Dips | Chair/Bench | Moderate | 3 sets of 10-15 reps| 5 cal/min | | High Knees | None | Moderate | 3 sets, 30 secs on | 8 cal/min | | Side Plank | None | Moderate | 3 sets, 30 secs/side| 3-5 cal/min |

Incorporating these exercises into your weekly routine is a fantastic way to stay fit without the need for a gym membership. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved, making it easier to invest in your health.