Top 10 Bodyweight Workout Routines for Home 2025

Updated January 2026

Bodyweight workouts are a fantastic way to build strength and endurance without needing any equipment. Whether you're a beginner or an advanced fitness enthusiast, these routines can be easily adapted to suit your fitness level. Here are the top 10 bodyweight workout routines for home in 2025 that you can do anywhere, anytime!

1. Full Body Blast

This routine targets all major muscle groups and is perfect for a quick workout.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Push-Ups | 10-15| 3 | 30 sec | | Squats | 15-20| 3 | 30 sec | | Plank | - | 3 | 30 sec | | Lunges | 10-15 (each leg)| 3 | 30 sec |

Calories Burned: 200-300

2. Core Crusher

Focus on core strength with this routine designed to enhance stability and endurance.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Bicycle Crunches | 15-20| 3 | 30 sec | | Mountain Climbers | 15-20| 3 | 30 sec | | Russian Twists | 10-15 (each side)| 3 | 30 sec | | Plank Shoulder Taps| 10-15 (each side)| 3 | 30 sec |

Calories Burned: 150-250

3. Leg Day Focus

Strengthen your lower body with this effective leg workout.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Squat Jumps | 10-15| 3 | 30 sec | | Glute Bridges | 15-20| 3 | 30 sec | | Calf Raises | 15-20| 3 | 30 sec | | Side Lunges | 10-15 (each side)| 3 | 30 sec |

Calories Burned: 250-350

4. Upper Body Builder

Enhance upper body strength with these focused exercises.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Diamond Push-Ups | 8-12 | 3 | 30 sec | | Tricep Dips | 10-15| 3 | 30 sec | | Pike Push-Ups | 8-12 | 3 | 30 sec | | Wall Walks | 5-10 | 3 | 30 sec |

Calories Burned: 200-300

5. HIIT Home Workout

Get your heart rate up with this high-intensity interval training routine.

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30 sec | 3 | | High Knees | 30 sec | 3 | | Jumping Jacks | 30 sec | 3 | | Rest | 30 sec | 3 |

Calories Burned: 300-500

6. Yoga Flow

Incorporate flexibility and mindfulness with this yoga routine.

| Exercise | Duration | Sets | |-------------------|----------|------| | Downward Dog | 1 min | 3 | | Warrior Pose | 1 min (each side)| 3 | | Tree Pose | 1 min (each side)| 3 | | Child's Pose | 1 min | 3 |

Calories Burned: 100-200

7. Cardio Kickboxing

This fun workout combines cardio with martial arts moves for an exciting routine.

| Exercise | Duration | Sets | |-------------------|----------|------| | Jab-Cross Combo | 1 min | 3 | | Front Kicks | 1 min (each leg)| 3 | | Side Kicks | 1 min (each leg)| 3 | | Rest | 30 sec | 3 |

Calories Burned: 250-400

8. Tabata Training

This workout structure involves 20 seconds of all-out effort followed by 10 seconds of rest.

| Exercise | Duration | Sets | |-------------------|----------|------| | Squats | 20 sec | 4 | | Push-Ups | 20 sec | 4 | | Burpees | 20 sec | 4 | | Plank | 20 sec | 4 |

Calories Burned: 200-300

9. Plyometric Power

Build explosive strength with these dynamic movements.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Box Jumps | 10-15| 3 | 30 sec | | Plyo Push-Ups | 8-12 | 3 | 30 sec | | Lateral Jumps | 10-15| 3 | 30 sec | | Tuck Jumps | 8-12 | 3 | 30 sec |

Calories Burned: 300-400

10. Active Recovery Routine

Perfect for rest days, this routine focuses on gentle movements.

| Exercise | Duration | Sets | |-------------------|----------|------| | Walking Lunges | 1 min | 3 | | Cat-Cow Stretch | 1 min | 3 | | Seated Forward Bend| 1 min | 3 | | Child's Pose | 1 min | 3 |

Calories Burned: 50-100

Conclusion

These top 10 bodyweight workout routines are not only effective but also convenient for home workouts in 2025. Each routine can help you build strength, improve endurance, and enhance flexibility without any equipment.

For personalized guidance, consider trying HipTrain, which offers affordable live 1-on-1 personal training sessions, making it easier to stay motivated and on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!