Top 10 Bodyweight Workouts for Home Fitness in 2025

Updated January 2026

Bodyweight workouts are an excellent way to maintain fitness at home without the need for expensive equipment. As we step into 2025, here are the top 10 bodyweight workouts that will help you build strength and improve your overall fitness. Each workout is designed to be effective, simple to follow, and can be modified for different fitness levels.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 7-10 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15 |

How to Perform:

• Start in a plank position with your hands shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

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2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20 |

How to Perform:

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair.
• Keep your chest up and knees behind your toes.

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3. Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

How to Perform:

• Start in a push-up position, but rest on your forearms.
• Keep your body in a straight line from head to heels.
• Engage your core and hold the position.

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4. Lunges

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6-9 calories per minute

| Sets | Reps (each leg) | |------|-----------------| | 3 | 10-15 |

How to Perform:

• Stand with feet hip-width apart.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
• Push back to the starting position and switch legs.

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5. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | |------|------| | 3 | 8-12 |

How to Perform:

• Start standing, drop into a squat, place hands on the ground, and kick your feet back into a plank.
• Perform a push-up, jump your feet back to your hands, and explosively jump up.

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6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-45 seconds |

How to Perform:

• Start in a plank position.
• Drive one knee toward your chest, then switch legs quickly as if running in place.

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7. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5-7 calories per minute

| Sets | Reps | |------|------| | 3 | 15-20 |

How to Perform:

• Lie on your back with knees bent and feet flat on the ground.
• Lift your hips toward the ceiling by squeezing your glutes.

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8. Tricep Dips

Equipment Needed: A sturdy chair or low table
Difficulty Level: Intermediate
Calories Burned: Approximately 5-8 calories per minute

| Sets | Reps | |------|------| | 3 | 10-15 |

How to Perform:

• Sit on the edge of a chair, hands next to your hips.
• Slide off the chair and lower your body by bending your elbows, then push back up.

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9. High Knees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Duration | |------|----------| | 3 | 30 seconds |

How to Perform:

• Stand with your feet hip-width apart.
• Run in place while driving your knees as high as possible.

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10. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 calories per minute

| Sets | Duration (each side) | |------|---------------------| | 3 | 20-30 seconds |

How to Perform:

• Lie on your side and lift your body off the ground, resting on one forearm.
• Keep your body in a straight line and hold the position.

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These workouts can be easily integrated into your daily routine and require no special equipment, making them perfect for home fitness. For those looking to enhance their training with 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 to invest in your health.