Top 10 Equipment-Free Home Workouts for Beginners

Staying fit at home doesn't have to be complicated, especially for beginners. Equipment-free workouts are a fantastic way to get started without the need for a gym membership or expensive gear. Here’s an updated list of the Top 10 Equipment-Free Home Workouts for Beginners to kickstart your fitness journey in January 2026.

1. Bodyweight Squats

• Reps/Sets: 10-15 reps, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 100 calories
• Difficulty Level: Easy
• Benefits: Strengthens legs and glutes.

2. Push-Ups

• Reps/Sets: 5-10 reps, 3 sets
• Duration: 8 minutes
• Calories Burned: Approximately 50 calories
• Difficulty Level: Easy to Moderate
• Benefits: Builds upper body strength.

3. Plank

• Duration: Hold for 20-30 seconds, 3 sets
• Calories Burned: Approximately 40 calories
• Difficulty Level: Easy
• Benefits: Strengthens core muscles.

4. Lunges

• Reps/Sets: 10-12 reps per leg, 3 sets
• Duration: 12 minutes
• Calories Burned: Approximately 90 calories
• Difficulty Level: Easy
• Benefits: Improves balance and leg strength.

5. Glute Bridges

• Reps/Sets: 10-15 reps, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 60 calories
• Difficulty Level: Easy
• Benefits: Strengthens glutes and lower back.

6. Mountain Climbers

• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 50 calories
• Difficulty Level: Moderate
• Benefits: Boosts cardiovascular fitness and core strength.

7. Burpees

• Reps/Sets: 5-10 reps, 3 sets
• Duration: 10 minutes
• Calories Burned: Approximately 100 calories
• Difficulty Level: Moderate
• Benefits: Full body workout that increases endurance.

8. High Knees

• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 60 calories
• Difficulty Level: Moderate
• Benefits: Great for cardiovascular fitness.

9. Side Plank

• Duration: Hold for 15-30 seconds per side, 3 sets
• Calories Burned: Approximately 30 calories
• Difficulty Level: Moderate
• Benefits: Strengthens obliques and improves stability.

10. Jumping Jacks

• Duration: 1 minute, 3 sets
• Calories Burned: Approximately 50 calories
• Difficulty Level: Easy
• Benefits: Great for warming up and increasing heart rate.

Sample Workout Table

| Exercise | Reps/Sets | Duration | Calories Burned | |---------------------|-------------------|-------------------|------------------| | Bodyweight Squats | 10-15 reps, 3 sets| 10 minutes | 100 | | Push-Ups | 5-10 reps, 3 sets | 8 minutes | 50 | | Plank | Hold 20-30 sec | 8 minutes | 40 | | Lunges | 10-12 reps/leg | 12 minutes | 90 | | Glute Bridges | 10-15 reps, 3 sets| 10 minutes | 60 | | Mountain Climbers | 30 sec | 3 sets | 50 | | Burpees | 5-10 reps, 3 sets | 10 minutes | 100 | | High Knees | 30 sec | 3 sets | 60 | | Side Plank | Hold 15-30 sec | 3 sets | 30 | | Jumping Jacks | 1 minute | 3 sets | 50 |

These workouts are perfect for beginners looking to improve their fitness levels without any equipment. Each exercise targets different muscle groups and can be performed in the comfort of your home.

Why Choose HipTrain?

If you're looking for guidance and motivation while starting your fitness journey, consider HipTrain. Our live 1-on-1 video personal training sessions are tailored to fit your unique needs and schedule, making it easy to stay committed. Plus, we offer affordable pricing compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses.