Top 10 Bodyweight Workouts for Effective Home Fitness

Updated January 2026

Bodyweight workouts are an excellent way to build strength, improve endurance, and maintain fitness from the comfort of your home. With no need for expensive equipment or gym memberships, bodyweight exercises can be tailored to fit any fitness level. Here are the Top 10 Bodyweight Workouts to help you achieve your fitness goals at home.

1. Push-Ups

• Reps: 3 sets of 10-15 reps
• Duration: 10-15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 5-7 calories per minute

Description: A classic upper body exercise that targets the chest, shoulders, and triceps. Keep your body straight and lower yourself until your chest nearly touches the floor.

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2. Squats

• Reps: 3 sets of 15-20 reps
• Duration: 10-15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 8-10 calories per minute

Description: Squats strengthen your legs and core. Stand with feet shoulder-width apart, lower your hips back and down, and return to standing.

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3. Plank

• Duration: 3 sets of 30-60 seconds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 calories per minute

Description: A full-body exercise that engages your core. Maintain a straight line from head to heels, supporting your weight on your forearms and toes.

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4. Lunges

• Reps: 3 sets of 10-12 reps per leg
• Duration: 10-15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6-8 calories per minute

Description: Lunges target the legs and glutes. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

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5. Burpees

• Reps: 3 sets of 8-12 reps
• Duration: 10-15 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 calories per minute

Description: A high-intensity exercise that combines a squat, push-up, and jump. Great for cardiovascular fitness and strength.

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6. Mountain Climbers

• Duration: 3 sets of 30-45 seconds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-12 calories per minute

Description: A dynamic exercise that works your core and legs. Start in a plank position and quickly bring one knee to your chest, alternating legs.

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7. Glute Bridges

• Reps: 3 sets of 15-20 reps
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 5-7 calories per minute

Description: This exercise targets the glutes and hamstrings. Lie on your back with knees bent and lift your hips towards the ceiling.

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8. Tricep Dips

• Reps: 3 sets of 10-15 reps
• Duration: 10 minutes
• Equipment Needed: A sturdy chair or bench
• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-8 calories per minute

Description: Sit on the edge of a chair, lower your body by bending your elbows, and push back up. A great way to target the triceps.

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9. High Knees

• Duration: 3 sets of 30-45 seconds
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-12 calories per minute

Description: A cardio move that raises your heart rate. Run in place while bringing your knees up to hip level.

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10. Side Plank

• Duration: 3 sets of 20-30 seconds per side
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 calories per minute

Description: A variation of the plank focusing on the obliques. Lie on one side and lift your body with one forearm, keeping your body straight.

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Summary Table of Bodyweight Workouts

| Exercise | Reps/Duration | Equipment Needed | Difficulty Level | Calories Burned (Approx.) | |------------------|-----------------------|------------------------|------------------|---------------------------| | Push-Ups | 3 sets of 10-15 reps | None | Beginner to Intermediate | 5-7 per minute | | Squats | 3 sets of 15-20 reps | None | Beginner | 8-10 per minute | | Plank | 3 sets of 30-60 sec | None | Intermediate | 3-5 per minute | | Lunges | 3 sets of 10-12 reps/leg | None | Beginner to Intermediate | 6-8 per minute | | Burpees | 3 sets of 8-12 reps | None | Intermediate | 10-15 per minute | | Mountain Climbers| 3 sets of 30-45 sec | None | Intermediate | 8-12 per minute | | Glute Bridges | 3 sets of 15-20 reps | None | Beginner | 5-7 per minute | | Tricep Dips | 3 sets of 10-15 reps | Chair/Bench | Intermediate | 5-8 per minute | | High Knees | 3 sets of 30-45 sec | None | Beginner to Intermediate | 8-12 per minute | | Side Plank | 3 sets of 20-30 sec/side| None | Intermediate | 3-5 per minute |

These bodyweight workouts can be combined into a comprehensive home fitness routine that suits your schedule and fitness level. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions, making it easier to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.