Top 10 Equipment-Free Home Workouts for All Levels (Updated December 2025)

Staying fit at home has never been easier, especially with the rise of equipment-free workouts. These bodyweight exercises are perfect for all fitness levels and require no special equipment, making them accessible and convenient. Here are the top 10 equipment-free home workouts to help you achieve your fitness goals in 2025.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 5 minutes
• Calories Burned: Approximately 50
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Push-Ups

• Sets: 3
• Reps: 8-15
• Duration: 5 minutes
• Calories Burned: Approximately 40
• Difficulty Level: Intermediate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Plank to Downward Dog

• Sets: 3
• Duration: 30 seconds each
• Calories Burned: Approximately 30
• Difficulty Level: Intermediate
• Description: Start in a plank position, push back into downward dog, hold for a moment, then return to plank.

4. Burpees

• Sets: 3
• Reps: 10-15
• Duration: 5 minutes
• Calories Burned: Approximately 100
• Difficulty Level: Advanced
• Description: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

5. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Calories Burned: Approximately 50
• Difficulty Level: Intermediate
• Description: From a plank position, quickly bring one knee to your chest, then alternate legs.

6. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Calories Burned: Approximately 40
• Difficulty Level: Beginner
• Description: Jump while spreading your legs and arms, then return to the starting position.

7. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 5 minutes
• Calories Burned: Approximately 60
• Difficulty Level: Intermediate
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

8. Bicycle Crunches

• Sets: 3
• Reps: 15-20
• Duration: 5 minutes
• Calories Burned: Approximately 40
• Difficulty Level: Intermediate
• Description: Lie on your back, lift your legs and alternate bringing your elbow to the opposite knee.

9. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: Approximately 50
• Difficulty Level: Advanced
• Description: Run in place while lifting your knees as high as possible.

10. Side Plank

• Sets: 3
• Duration: 20-30 seconds per side
• Calories Burned: Approximately 30
• Difficulty Level: Intermediate
• Description: Lie on your side, lift your body off the ground with your forearm, and hold.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |---------------------|------|-------------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 | Beginner | 50 | | Push-Ups | 3 | 8-15 | Intermediate | 40 | | Plank to Downward Dog| 3 | 30 seconds each | Intermediate | 30 | | Burpees | 3 | 10-15 | Advanced | 100 | | Mountain Climbers | 3 | 30 seconds | Intermediate | 50 | | Jumping Jacks | 3 | 1 minute | Beginner | 40 | | Lunges | 3 | 10-12 per leg | Intermediate | 60 | | Bicycle Crunches | 3 | 15-20 | Intermediate | 40 | | High Knees | 3 | 30 seconds | Advanced | 50 | | Side Plank | 3 | 20-30 seconds per side | Intermediate | 30 |

These workouts are perfect for busy professionals looking for effective home fitness options without breaking the bank. At HipTrain, we offer affordable 1-on-1 live personal training sessions that cater to your individual fitness needs, ensuring you get the most out of your workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.