Top 10 Bodyweight Exercises for Maximum Results at Home

Updated December 2025

Bodyweight exercises are an excellent way to get fit without the need for expensive gym memberships or equipment. These movements can be performed anywhere and are adaptable to various fitness levels, making them perfect for home workouts. Here, we present the top 10 bodyweight exercises that promise maximum results, whether you're a beginner or an advanced fitness enthusiast.

1. Push-Ups

Description: A classic upper-body exercise that targets the chest, shoulders, and triceps.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 7 calories per minute

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2. Squats

Description: A fundamental lower-body movement that engages the quadriceps, hamstrings, and glutes.

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 5 calories per minute

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3. Planks

Description: A core-strengthening exercise that also targets the shoulders and back.

• Duration: 30-60 seconds
• Sets: 3
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 3-4 calories per minute

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4. Lunges

Description: A dynamic lower-body exercise that works the legs and improves balance.

• Reps: 10-15 per leg
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 6 calories per minute

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5. Burpees

Description: A full-body exercise that combines a squat, push-up, and jump, ideal for building endurance.

• Reps: 8-12
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 10-15 calories per minute

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6. Mountain Climbers

Description: A cardio-intensive exercise that targets the core while improving cardiovascular fitness.

• Duration: 30 seconds
• Sets: 3
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 8 calories per minute

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7. Glute Bridges

Description: A great exercise for strengthening the glutes and lower back.

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 4 calories per minute

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8. Tricep Dips

Description: An effective upper-body exercise that focuses on the triceps.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5 calories per minute

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9. Side Planks

Description: A variation of the plank that targets the oblique muscles.

• Duration: 20-30 seconds per side
• Sets: 3
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 3-4 calories per minute

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10. Jump Squats

Description: A plyometric version of the squat that boosts power and explosiveness.

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 8-12 calories per minute

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Sample Workout Routine

| Exercise | Reps/Sets | Duration | |------------------|------------------|------------------| | Push-Ups | 3 sets of 10-15 | 30 seconds rest | | Squats | 3 sets of 15-20 | 30 seconds rest | | Planks | 3 sets of 30-60s | 30 seconds rest | | Lunges | 3 sets of 10-15/leg | 30 seconds rest | | Burpees | 3 sets of 8-12 | 30 seconds rest | | Mountain Climbers| 3 sets of 30s | 30 seconds rest | | Glute Bridges | 3 sets of 15-20 | 30 seconds rest | | Tricep Dips | 3 sets of 10-15 | 30 seconds rest | | Side Planks | 3 sets of 20-30s/side | 30 seconds rest | | Jump Squats | 3 sets of 10-15 | 30 seconds rest |

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These bodyweight exercises can be easily incorporated into your home workouts, helping you achieve maximum results without any equipment.

For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions. Our certified trainers can help you tailor your bodyweight workout routine to fit your unique goals and fitness level, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.