Top 10 Bodyweight Workout Routines for Home Fitness

Updated January 2026

Staying fit at home has never been easier, especially with bodyweight workouts that require no equipment. These routines not only enhance strength but also improve flexibility and endurance. If you're looking for effective home fitness solutions, here are the top 10 bodyweight workout routines you can try today!

1. Push-Up Variations

Difficulty Level: Intermediate
Calories Burned: Approximately 7-10 calories per minute

| Exercise | Sets | Reps | Duration | |-------------------|------|--------|-----------| | Standard Push-Ups | 3 | 10-15 | N/A | | Wide Grip Push-Ups| 3 | 10-15 | N/A | | Diamond Push-Ups | 3 | 8-12 | N/A |

Push-ups are a classic bodyweight exercise that builds upper body strength. Incorporate variations to target different muscle groups.

2. Squats and Lunges

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 5-8 calories per minute

| Exercise | Sets | Reps | Duration | |-------------------|------|--------|-----------| | Bodyweight Squats | 3 | 12-20 | N/A | | Forward Lunges | 3 | 10-15 (each leg) | N/A | | Side Lunges | 3 | 10-15 (each leg) | N/A |

Squats and lunges are fantastic for building leg strength. Focus on form to prevent injury and maximize benefits.

3. Plank Variations

Difficulty Level: Intermediate
Calories Burned: Approximately 4-6 calories per minute

| Exercise | Sets | Duration | |---------------------|------|-------------| | Standard Plank | 3 | 30-60 sec | | Side Plank | 3 | 30 sec (each side) | | Plank to Push-Up | 3 | 10-15 reps |

Planking helps strengthen your core and improve stability. Try different variations to keep your routine fresh.

4. Burpees

Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Exercise | Sets | Reps | Duration | |------------------|------|--------|-----------| | Standard Burpees | 3 | 8-12 | N/A | | Half Burpees | 3 | 10-15 | N/A |

Burpees are a full-body workout that combines strength training and cardio. They are excellent for burning calories quickly.

5. Mountain Climbers

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Exercise | Sets | Duration | |---------------------|------|-------------| | Standard Mountain Climbers | 3 | 30-45 sec |

Mountain climbers are great for building core strength and improving cardiovascular endurance.

6. Glute Bridges

Difficulty Level: Beginner
Calories Burned: Approximately 5-7 calories per minute

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Standard Glute Bridges| 3 | 12-15 | N/A | | Single-Leg Glute Bridges | 3 | 8-10 (each leg) | N/A |

Glute bridges target the posterior chain and are perfect for building strength in the hips and lower back.

7. High Knees

Difficulty Level: Beginner
Calories Burned: Approximately 8-12 calories per minute

| Exercise | Sets | Duration | |------------------|------|-------------| | High Knees | 3 | 30-45 sec |

High knees are a fun way to incorporate cardio into your routine, helping to increase your heart rate and boost calorie burn.

8. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: Approximately 5-8 calories per minute

| Exercise | Sets | Reps | Duration | |-------------------|------|--------|-----------| | Chair Dips | 3 | 10-15 | N/A |

Using a sturdy chair, tricep dips target the back of your arms and can be easily integrated into your routine.

9. Tuck Jumps

Difficulty Level: Intermediate
Calories Burned: Approximately 10-12 calories per minute

| Exercise | Sets | Reps | Duration | |------------------|------|--------|-----------| | Tuck Jumps | 3 | 8-10 | N/A |

Tuck jumps are an explosive movement that builds power and agility while providing a great cardiovascular workout.

10. Cool Down and Stretch

Difficulty Level: All levels
Calories Burned: Varies

| Exercise | Sets | Duration | |------------------|------|-------------| | Forward Fold | 1 | 30 sec | | Cat-Cow Stretch | 1 | 30 sec | | Child's Pose | 1 | 30 sec |

Always finish your workout with a cool down to promote recovery and flexibility.

---

These bodyweight workouts provide a comprehensive approach to home fitness without requiring any equipment. For personalized guidance, consider HipTrain, where you can benefit from live 1-on-1 video personal training with certified trainers at an affordable price. Plus, with HSA/FSA eligibility, you can make the most of your fitness investment!