Top 10 Bodyweight Exercises You Can Do at Home

Updated January 2026

Bodyweight exercises are a fantastic way to build strength, enhance flexibility, and improve overall fitness without the need for any equipment. They are perfect for home workouts, especially for those looking to save on gym memberships or avoid crowded spaces. Here’s a list of the top 10 bodyweight exercises you can incorporate into your routine, along with details on reps, sets, and more!

1. Push-Ups

• Description: A classic upper body exercise that targets the chest, shoulders, and triceps.
• Reps/Sets: 3 sets of 10-15 reps
• Difficulty Level: Moderate
• Calories Burned: Approximately 7 calories per minute

2. Squats

• Description: Great for strengthening the legs and glutes.
• Reps/Sets: 3 sets of 15-20 reps
• Difficulty Level: Easy
• Calories Burned: Approximately 5 calories per minute

3. Plank

• Description: Core-strengthening exercise that also engages the shoulders and back.
• Duration/Sets: 3 sets of 30-60 seconds
• Difficulty Level: Moderate
• Calories Burned: Approximately 3-5 calories per minute

4. Lunges

• Description: Excellent for leg strength and balance.
• Reps/Sets: 3 sets of 10-15 reps per leg
• Difficulty Level: Moderate
• Calories Burned: Approximately 6 calories per minute

5. Burpees

• Description: A full-body exercise that combines strength and cardio.
• Reps/Sets: 3 sets of 8-12 reps
• Difficulty Level: Hard
• Calories Burned: Approximately 10 calories per minute

6. Mountain Climbers

• Description: A dynamic core exercise that also boosts your heart rate.
• Duration/Sets: 3 sets of 30-45 seconds
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute

7. Tricep Dips

• Description: Targets the triceps using a sturdy chair or low table.
• Reps/Sets: 3 sets of 10-15 reps
• Difficulty Level: Moderate
• Calories Burned: Approximately 5 calories per minute

8. Glute Bridges

• Description: Strengthens the glutes and lower back.
• Reps/Sets: 3 sets of 15-20 reps
• Difficulty Level: Easy
• Calories Burned: Approximately 4 calories per minute

9. Bicycle Crunches

• Description: A powerful core exercise that targets the obliques.
• Reps/Sets: 3 sets of 15-20 reps per side
• Difficulty Level: Moderate
• Calories Burned: Approximately 6 calories per minute

10. High Knees

• Description: A cardio move that also engages the core and legs.
• Duration/Sets: 3 sets of 30-45 seconds
• Difficulty Level: Hard
• Calories Burned: Approximately 9 calories per minute

Sample Workout Table

| Exercise | Reps/Sets | Duration/Sets | Calories Burned (Approx.) | |-------------------|------------------------|-----------------------|---------------------------| | Push-Ups | 3 sets of 10-15 reps | - | 7 calories/minute | | Squats | 3 sets of 15-20 reps | - | 5 calories/minute | | Plank | - | 3 sets of 30-60 sec | 3-5 calories/minute | | Lunges | 3 sets of 10-15 reps/leg | - | 6 calories/minute | | Burpees | 3 sets of 8-12 reps | - | 10 calories/minute | | Mountain Climbers | - | 3 sets of 30-45 sec | 8 calories/minute | | Tricep Dips | 3 sets of 10-15 reps | - | 5 calories/minute | | Glute Bridges | 3 sets of 15-20 reps | - | 4 calories/minute | | Bicycle Crunches | 3 sets of 15-20 reps/side | - | 6 calories/minute | | High Knees | - | 3 sets of 30-45 sec | 9 calories/minute |

Incorporating these bodyweight exercises into your home workout routine can help you achieve significant strength gains and improve your fitness level without any equipment. For those who want personalized guidance and support, consider HipTrain. We offer affordable live 1-on-1 personal training sessions with certified trainers that fit into your schedule. Plus, our services are HSA/FSA approved for eligible expenses.