Top 10 Equipment-Free Exercises for Home Workouts

Updated January 2026

Staying fit at home is easier than ever with equipment-free exercises that can be done anytime, anywhere. Bodyweight exercises not only save you money on gym memberships and equipment but also provide an effective workout that builds strength, endurance, and flexibility. Here are the top 10 equipment-free exercises perfect for your home workouts.

1. Push-Ups

Description: A classic exercise that targets the chest, shoulders, and triceps.
Reps: 10-15
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 7 per minute

2. Squats

Description: Great for building leg strength and improving core stability.
Reps: 15-20
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approximately 5 per minute

3. Planks

Description: A core-strengthening exercise that also engages the arms and legs.
Duration: 30-60 seconds
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 3-5 per minute

4. Lunges

Description: Targets the glutes, quads, and hamstrings while improving balance.
Reps: 10-15 per leg
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 6 per minute

5. Burpees

Description: A full-body workout that combines strength and cardio.
Reps: 8-12
Sets: 3
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 per minute

6. Mountain Climbers

Description: A high-intensity exercise that works the core, arms, and legs.
Duration: 30 seconds
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 per minute

7. Glute Bridges

Description: Focuses on strengthening the glutes and lower back.
Reps: 15-20
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approximately 5 per minute

8. Tricep Dips (using a sturdy chair)

Description: Targets the triceps and shoulders effectively.
Reps: 10-15
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 6-8 per minute

9. High Knees

Description: A great cardio workout that also engages the core and legs.
Duration: 30 seconds
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approximately 8-12 per minute

10. Side Plank

Description: Targets the obliques and helps improve core stability.
Duration: 20-30 seconds per side
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 4-6 per minute

Sample Workout Table

| Exercise | Reps/Duration | Sets | Difficulty Level | Calories Burned | |------------------|---------------|------|------------------|------------------| | Push-Ups | 10-15 | 3 | Intermediate | 7 per minute | | Squats | 15-20 | 3 | Beginner | 5 per minute | | Planks | 30-60 sec | 3 | Intermediate | 3-5 per minute | | Lunges | 10-15/leg | 3 | Intermediate | 6 per minute | | Burpees | 8-12 | 3 | Advanced | 10-15 per minute | | Mountain Climbers| 30 sec | 3 | Intermediate | 8-12 per minute | | Glute Bridges | 15-20 | 3 | Beginner | 5 per minute | | Tricep Dips | 10-15 | 3 | Intermediate | 6-8 per minute | | High Knees | 30 sec | 3 | Beginner | 8-12 per minute | | Side Plank | 20-30 sec/side| 3 | Intermediate | 4-6 per minute |

These exercises are not only effective but also convenient for fitting into a busy schedule. Plus, with HipTrain, you can receive affordable personal training tailored to your specific needs, all from the comfort of your home. Our certified trainers offer live 1-on-1 video sessions, ensuring you get the guidance you need to perform these exercises safely and effectively.