Top 10 Bodyweight Workout Routines for Home Fitness 2025

Updated January 2026

Bodyweight workouts are an excellent way to maintain fitness without the need for expensive gym memberships or equipment. In 2025, these routines are more popular than ever, offering flexibility and efficiency for busy schedules. Here are the top 10 bodyweight workout routines you can do at home to achieve your fitness goals.

1. Full Body Blast

• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|---------|------|----------| | Push-ups | 15 | 3 | - | | Squats | 20 | 3 | - | | Plank | 30 sec | 3 | - | | Jumping Jacks | 30 | 3 | - | | Lunges | 15 per leg | 3 | - |

2. Core Crusher

• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|---------|------|----------| | Bicycle Crunches | 15 | 3 | - | | Russian Twists | 20 | 3 | - | | Leg Raises | 15 | 3 | - | | Plank Shoulder Taps | 10 per side | 3 | - |

3. Upper Body Strength

• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|---------|------|----------| | Diamond Push-ups | 10 | 3 | - | | Tricep Dips | 15 | 3 | - | | Pike Push-ups | 10 | 3 | - | | Superman | 15 | 3 | - |

4. Leg Day Power

• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|---------|------|----------| | Squat Jumps | 15 | 3 | - | | Glute Bridges | 20 | 3 | - | | Side Lunges | 15 per side | 3 | - | | Calf Raises | 20 | 3 | - |

5. Cardio HIIT

• Difficulty Level: All Levels
• Calories Burned: Approximately 400-600
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 30 sec | 4 | | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

6. Yoga Flow

• Difficulty Level: All Levels
• Calories Burned: Approximately 150-250
• Equipment Needed: Yoga mat (optional)

| Exercise | Duration | |-------------------|----------| | Downward Dog | 1 min | | Warrior II | 1 min | | Tree Pose | 1 min | | Child's Pose | 1 min |

7. Mobility and Flexibility Routine

• Difficulty Level: All Levels
• Calories Burned: Approximately 100-150
• Equipment Needed: None

| Exercise | Duration | |-------------------|----------| | Neck Stretches | 1 min | | Arm Circles | 1 min | | Hip Openers | 1 min | | Forward Bend | 1 min |

8. Tabata Training

• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-500
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-ups | 20 sec | 8 | | Rest | 10 sec | 8 |

9. Plyometric Challenge

• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 400-600
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|---------|------| | Box Jumps | 10 | 3 | | Skater Jumps | 15 | 3 | | Plyo Push-ups | 10 | 3 |

10. Endurance Challenge

• Difficulty Level: All Levels
• Calories Burned: Approximately 250-400
• Equipment Needed: None

| Exercise | Duration | |-------------------|----------| | Jog in Place | 5 min | | Bodyweight Squats | 1 min | | Rest | 30 sec | | Repeat for 15 min |

Each of these routines can be done in the comfort of your home, making them perfect for those busy professionals looking to get fit without the hassle of equipment or gym memberships. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, all sessions are HSA/FSA approved for eligible expenses!