Top 10 Equipment-Free Home Workouts for Beginners 2025

Updated January 2026

Starting your fitness journey can be daunting, especially if you're not ready to invest in expensive gym memberships or equipment. Fortunately, there are plenty of effective equipment-free workouts that you can do right from the comfort of your home. Here are the top 10 equipment-free home workouts for beginners in 2025, designed to help you build strength, improve flexibility, and boost your overall fitness without any fancy gear!

1. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 15 minutes
• Difficulty Level: Easy
• Calories Burned: ~100
• Description: Stand with feet shoulder-width apart and lower into a squat, keeping your chest up and knees behind your toes.

2. Push-Ups

• Sets: 3
• Reps: 5-10
• Duration: 10 minutes
• Difficulty Level: Easy to Moderate
• Calories Burned: ~70
• Description: Start in a plank position with hands under shoulders. Lower body until chest almost touches the floor, then push back up.

3. Plank

• Sets: 3
• Duration: 20-30 seconds
• Difficulty Level: Easy
• Calories Burned: ~30
• Description: Lie face down, then lift your body onto your forearms and toes, keeping your body straight.

4. Glute Bridges

• Sets: 3
• Reps: 10-15
• Duration: 15 minutes
• Difficulty Level: Easy
• Calories Burned: ~80
• Description: Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling while squeezing your glutes.

5. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 15 minutes
• Difficulty Level: Moderate
• Calories Burned: ~90
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Moderate
• Calories Burned: ~50
• Description: Start in a plank position and alternate bringing knees to your chest quickly.

7. Burpees

• Sets: 3
• Reps: 5-8
• Duration: 10 minutes
• Difficulty Level: Moderate to Hard
• Calories Burned: ~100
• Description: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

8. High Knees

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Moderate
• Calories Burned: ~70
• Description: Run in place while bringing knees up to hip level as quickly as possible.

9. Tricep Dips (using a chair)

• Sets: 3
• Reps: 8-10
• Duration: 10 minutes
• Difficulty Level: Moderate
• Calories Burned: ~60
• Description: Use a sturdy chair, place your hands on the edge, and lower your body down and back up.

10. Yoga Stretches

• Sets: 2
• Duration: 10-15 minutes
• Difficulty Level: Easy
• Calories Burned: ~40
• Description: Incorporate poses like Downward Dog, Child's Pose, and Cat-Cow to improve flexibility and relaxation.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned | |-------------------|------|------------------|------------------| | Bodyweight Squats | 3 | 10-15 | ~100 | | Push-Ups | 3 | 5-10 | ~70 | | Plank | 3 | 20-30 seconds | ~30 | | Glute Bridges | 3 | 10-15 | ~80 | | Lunges | 3 | 10-12 per leg | ~90 | | Mountain Climbers | 3 | 30 seconds | ~50 | | Burpees | 3 | 5-8 | ~100 | | High Knees | 3 | 30 seconds | ~70 | | Tricep Dips | 3 | 8-10 | ~60 | | Yoga Stretches | 2 | 10-15 minutes | ~40 |

These workouts are not only effective but also easy to incorporate into your daily routine. Plus, they can be done anywhere, making them perfect for busy beginners.

If you want to take your fitness journey to the next level, consider trying HipTrain's affordable personal training. With live 1-on-1 video sessions, certified trainers, and flexible scheduling, you can achieve your fitness goals without the constraints of traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.