Top 10 Equipment-Free Home Workouts 2025

Updated January 2026

Staying fit doesn’t have to mean investing in expensive equipment or a gym membership. With bodyweight training, you can achieve great results right from the comfort of your home. Here are the Top 10 Equipment-Free Home Workouts for 2025 that you can easily incorporate into your routine. Each workout is designed to maximize efficiency, build strength, and improve flexibility without any equipment.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner

How to Perform: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your back straight and chest up. Push through your heels to return to standing.

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2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate

How to Perform: Start in a plank position. Lower your body until your chest almost touches the floor, then push back up. Modify by dropping to your knees if needed.

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3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~50
• Difficulty Level: Intermediate

How to Perform: Lie face down and lift your body on your forearms and toes, keeping a straight line from head to heels. Hold the position, engaging your core.

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4. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Intermediate

How to Perform: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.

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5. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: ~120
• Difficulty Level: Advanced

How to Perform: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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6. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~60
• Difficulty Level: Intermediate

How to Perform: From a plank position, alternate bringing your knees to your chest quickly, as if running in place.

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7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Beginner

How to Perform: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

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8. High Knees

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~80
• Difficulty Level: Intermediate

How to Perform: Stand in place and jog, bringing your knees up to hip level as quickly as possible.

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9. Side Plank

• Sets: 3
• Duration: 20-30 seconds per side
• Calories Burned: ~40
• Difficulty Level: Intermediate

How to Perform: Lie on your side, propping your body up on one elbow, keeping your body straight. Hold the position, engaging your core.

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10. Bicycle Crunches

• Sets: 3
• Reps: 15-20 per side
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Intermediate

How to Perform: Lie on your back, lift your legs, and alternate bringing your elbow to the opposite knee while extending the other leg.

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Summary Table

| Workout | Sets | Reps/Duration | Calories Burned | Difficulty Level | |--------------------|------|---------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 | ~100 | Beginner | | Push-Ups | 3 | 10-15 | ~80 | Intermediate | | Plank | 3 | 30-60 seconds | ~50 | Intermediate | | Lunges | 3 | 10-15 per leg | ~100 | Intermediate | | Burpees | 3 | 8-12 | ~120 | Advanced | | Mountain Climbers | 3 | 30-45 seconds | ~60 | Intermediate | | Glute Bridges | 3 | 15-20 | ~70 | Beginner | | High Knees | 3 | 30-45 seconds | ~80 | Intermediate | | Side Plank | 3 | 20-30 seconds per side | ~40 | Intermediate | | Bicycle Crunches | 3 | 15-20 per side | ~60 | Intermediate |

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Incorporating these equipment-free workouts into your routine can help you stay active and fit without breaking the bank. For those looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training with certified trainers. We offer flexible scheduling to fit your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.