Top 10 Bodyweight Workouts for Home Fitness 2025

Updated January 2026

Bodyweight workouts are an excellent way to stay fit from the comfort of your home, requiring no equipment and minimal space. These workouts can be tailored to different fitness levels and can help you build strength, endurance, and flexibility. Here are the top 10 bodyweight workouts for home fitness in 2025 that you can easily incorporate into your routine.

1. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~7-10 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-15 | 30 seconds rest between sets |

Tips: Keep your body in a straight line and engage your core. For a challenge, try variations like diamond push-ups or decline push-ups.

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2. Squats

Difficulty Level: Beginner
Calories Burned: ~5-8 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds rest between sets |

Tips: Keep your feet shoulder-width apart and push your hips back as if sitting in a chair. Add jump squats for a cardio boost.

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3. Plank

Difficulty Level: Intermediate
Calories Burned: ~4-6 per minute

| Sets | Duration | |------|-----------| | 3 | 30-60 seconds | 30 seconds rest between sets |

Tips: Maintain a straight line from head to heels. Try side planks to target obliques.

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4. Lunges

Difficulty Level: Beginner
Calories Burned: ~6-9 per minute

| Sets | Reps (each leg) | Duration | |------|----------------|-----------| | 3 | 10-15 | 30 seconds rest between sets |

Tips: Keep your front knee aligned with your ankle. Reverse lunges are a great alternative to reduce knee strain.

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5. Burpees

Difficulty Level: Advanced
Calories Burned: ~10-15 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 8-12 | 60 seconds rest between sets |

Tips: Focus on form to avoid injury. Modify by stepping back instead of jumping if needed.

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6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~8-12 per minute

| Sets | Duration | |------|-----------| | 3 | 30-45 seconds | 30 seconds rest between sets |

Tips: Keep your hips low and engage your core. Increase speed for an added cardio challenge.

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7. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: ~6-9 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-15 | 30 seconds rest between sets |

Tips: Use a sturdy chair or low table. Keep your elbows close to your body.

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8. Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~5-8 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds rest between sets |

Tips: Squeeze your glutes at the top of the movement for maximum effect.

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9. High Knees

Difficulty Level: Intermediate
Calories Burned: ~8-12 per minute

| Sets | Duration | |------|-----------| | 3 | 30-45 seconds | 30 seconds rest between sets |

Tips: Keep your core engaged and pump your arms for better momentum.

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10. Bicycle Crunches

Difficulty Level: Intermediate
Calories Burned: ~6-9 per minute

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds rest between sets |

Tips: Focus on controlled movements and fully extend your legs for maximum engagement.

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Conclusion

Incorporating these bodyweight workouts into your home fitness routine can be a game changer in 2025. They are effective, require no equipment, and can be adapted to your fitness level. For those seeking additional guidance, consider trying HipTrain for personalized 1-on-1 live training sessions. With affordable pricing and HSA/FSA eligibility, it’s a smart choice for busy professionals looking to stay fit.