Top 10 Bodyweight Workouts for Beginners at Home

Are you looking to kickstart your fitness journey without the need for equipment? Bodyweight workouts are an excellent option for beginners, allowing you to build strength, flexibility, and endurance right in the comfort of your home. Updated December 2025, here are the top 10 bodyweight workouts perfect for beginners looking to enhance their home fitness routine.

1. Squats

Description: A fundamental exercise that targets the legs, glutes, and core.

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Calories Burned: Approximately 5-8 per minute

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2. Push-Ups

Description: A classic upper body workout that works the chest, shoulders, and triceps.

| Reps | Sets | Duration | |------|------|----------| | 5-10 | 3 | 30 sec |

Calories Burned: Approximately 7-10 per minute

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3. Plank

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

| Duration | Sets | |----------|------| | 20-30 sec| 3 |

Calories Burned: Approximately 3-5 per minute

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4. Lunges

Description: Great for building strength in the legs and improving balance.

| Reps (each leg) | Sets | Duration | |-----------------|------|----------| | 8-12 | 3 | 30 sec |

Calories Burned: Approximately 5-8 per minute

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5. Glute Bridges

Description: Focuses on the glutes and lower back, perfect for building a strong posterior chain.

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Calories Burned: Approximately 3-5 per minute

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6. Mountain Climbers

Description: A full-body workout that raises your heart rate and builds endurance.

| Duration | Sets | |----------|------| | 20-30 sec| 3 |

Calories Burned: Approximately 8-12 per minute

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7. Bicycle Crunches

Description: Targets the abs and obliques for a strong core.

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 sec |

Calories Burned: Approximately 5-7 per minute

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8. Burpees

Description: A high-intensity move that combines a squat, push-up, and jump to elevate your heart rate.

| Reps | Sets | Duration | |------|------|----------| | 5-10 | 3 | 30 sec |

Calories Burned: Approximately 10-15 per minute

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9. Side Plank

Description: A variation of the plank that strengthens the obliques and improves stability.

| Duration (each side) | Sets | |----------------------|------| | 15-20 sec | 3 |

Calories Burned: Approximately 3-5 per minute

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10. Jumping Jacks

Description: A simple cardio exercise that increases heart rate and warms up the body.

| Duration | Sets | |----------|------| | 30 sec | 3 |

Calories Burned: Approximately 8-10 per minute

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Tips for Success:

• Warm-Up: Always start with a 5-10 minute warm-up to avoid injury.
• Cool Down: Finish with a cool-down and stretching to enhance flexibility.
• Consistency is Key: Aim to perform these workouts 3-4 times a week.

By incorporating these bodyweight exercises into your fitness routine, you can effectively build strength and endurance without any equipment. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to prioritize your health.