Top 10 Bodyweight Exercises for Home Workouts 2026

Updated January 2026

In today's fast-paced world, finding time to hit the gym can be a challenge. Luckily, bodyweight exercises offer an effective and convenient way to stay fit without the need for equipment. Here are the top 10 bodyweight exercises for home workouts in 2026, perfect for building strength, endurance, and flexibility right in your living room.

1. Push-Ups

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

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

How to Do It:

1. Start in a plank position with your hands slightly wider than shoulder-width.
2. Lower your body until your chest almost touches the floor.
3. Push back up to the starting position.

2. Squats

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

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

How to Do It:

1. Stand with feet shoulder-width apart.
2. Lower your body by bending your knees, keeping your chest up.
3. Return to standing.

3. Plank

Calories Burned: Approximately 3-5 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

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

How to Do It:

1. Start in a forearm plank position.
2. Keep your body in a straight line from head to heels.
3. Hold for the specified duration.

4. Lunges

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

| Sets | Reps per Leg | Duration | |------|--------------|----------| | 3 | 10-12 | 30-60 sec rest |

How to Do It:

1. Stand tall and step forward with one leg.
2. Lower your hips until both knees are bent at about a 90-degree angle.
3. Push back to the starting position and switch legs.

5. Burpees

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

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

How to Do It:

1. Start standing, then drop into a squat position.
2. Kick your feet back into a plank, perform a push-up.
3. Jump your feet back to the squat and leap up.

6. Mountain Climbers

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

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

How to Do It:

1. Start in a plank position.
2. Drive one knee toward your chest, then switch legs quickly.

7. Glute Bridges

Calories Burned: Approximately 5-7 per minute
Difficulty Level: Beginner
Equipment Needed: None

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

How to Do It:

1. Lie on your back with knees bent and feet flat.
2. Raise your hips until your body forms a straight line from shoulders to knees.
3. Lower back down.

8. Tricep Dips

Calories Burned: Approximately 5-8 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: Sturdy chair or bench

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

How to Do It:

1. Sit on the edge of a chair and place your hands next to your thighs.
2. Slide off the edge, bending your elbows to lower your body.
3. Push back up until arms are straight.

9. High Knees

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

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

How to Do It:

1. Stand with feet hip-width apart.
2. Run in place, bringing your knees up to hip level.

10. Side Plank

Calories Burned: Approximately 2-4 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Duration | Rest | |------|----------|------| | 3 | 20-30 sec per side| 30 sec |

How to Do It:

1. Lie on your side, propped up on one elbow.
2. Lift your hips off the ground, forming a straight line from head to feet.
3. Hold for the specified duration and switch sides.

Conclusion

Incorporating these top 10 bodyweight exercises into your home workout routine can help you achieve your fitness goals without any equipment. For personalized training and guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions. Our certified trainers can help you stay motivated and on track, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!