Top 10 Bodyweight Workouts for Home Fitness Success

Updated December 2025

Bodyweight workouts are an excellent way to achieve fitness success from the comfort of your home without the need for any equipment. They’re perfect for busy professionals looking to stay fit, and with the right guidance, you can maximize your results. Here are the top 10 bodyweight workouts that will help you achieve your fitness goals.

1. Push-Ups

Calories Burned: 7-10 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

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

Tip: Keep your body in a straight line from head to heels. Modify by doing them on your knees if needed.

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2. Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 secs |

Tip: Ensure your knees do not go past your toes and keep your chest up.

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3. Plank

Calories Burned: 3-5 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 30-60 secs |

Tip: Keep your body straight and avoid sagging your hips.

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4. Lunges

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 (each leg)| 30 secs |

Tip: Step far enough forward so your knee is above your ankle.

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5. Burpees

Calories Burned: 10-15 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 1 min |

Tip: Focus on your form to avoid injury, landing softly as you jump back up.

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6. Mountain Climbers

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

| Sets | Duration | |------|----------| | 3 | 30-45 secs |

Tip: Keep your core tight and maintain a steady rhythm.

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7. Tricep Dips

Calories Burned: 5-7 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: A sturdy chair or bench

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

Tip: Keep your elbows close to your body as you lower yourself.

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8. High Knees

Calories Burned: 8-12 per minute
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 30 secs |

Tip: Pump your arms for added intensity and maintain a quick pace.

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9. Bicycle Crunches

Calories Burned: 5-8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 secs |

Tip: Focus on bringing your shoulder blades off the ground for maximum effect.

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10. Side Plank

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

| Sets | Duration | |------|----------| | 3 | 30-45 secs (each side)|

Tip: Keep your body in a straight line and engage your core.

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These bodyweight workouts are not only effective but can also be easily incorporated into your daily routine. If you're looking for personalized guidance to help you maximize your home fitness journey, consider HipTrain. Our affordable live 1-on-1 video personal training offers flexibility, certified trainers, and is HSA/FSA approved for eligible expenses.