Top 10 Equipment-Free Home Workouts for Quick Results 2025

Updated January 2026

Looking to get fit without the hassle of gym equipment? You're in luck! Here are the top 10 equipment-free home workouts that deliver quick results, perfect for busy professionals looking to stay in shape. These bodyweight workouts can be done anywhere, anytime, and are designed to maximize your fitness potential.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart and lower into a squat, keeping your back straight.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~90
• Difficulty Level: Intermediate
• Description: Start in a plank position and lower your body until your chest nearly touches the ground, then push back up.

3. Lunges

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Beginner
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

4. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Hold a push-up position with your body straight from head to heels.

5. Burpees

• Reps: 10-12
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~120
• Difficulty Level: Advanced
• Description: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Calories Burned: ~70
• Difficulty Level: Intermediate
• Description: Start in a plank position and quickly alternate bringing your knees to your chest.

7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Beginner
• Description: Lie on your back with knees bent and feet flat, then lift your hips towards the ceiling.

8. High Knees

• Duration: 30 seconds
• Sets: 3
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Description: Run in place while bringing your knees up to hip level.

9. Tricep Dips

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Use a sturdy chair or low table, lower your body by bending your elbows, then push back up.

10. Side Plank

• Duration: 20-30 seconds (each side)
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Intermediate
• Description: Lie on your side and lift your body off the ground, balancing on one arm and the side of your foot.

Quick Workout Table

| Exercise | Reps/Duration | Sets | Calories Burned | Difficulty Level | |-------------------|---------------|------|------------------|------------------| | Bodyweight Squats | 15-20 | 3 | ~100 | Beginner | | Push-Ups | 10-15 | 3 | ~90 | Intermediate | | Lunges | 10-15 (each) | 3 | ~80 | Beginner | | Plank | 30-60 sec | 3 | ~50 | Intermediate | | Burpees | 10-12 | 3 | ~120 | Advanced | | Mountain Climbers | 30 sec | 3 | ~70 | Intermediate | | Glute Bridges | 15-20 | 3 | ~60 | Beginner | | High Knees | 30 sec | 3 | ~80 | Intermediate | | Tricep Dips | 10-15 | 3 | ~50 | Intermediate | | Side Plank | 20-30 sec | 3 | ~40 | Intermediate |

Why Choose HipTrain?

These workouts are effective, but if you're looking for personalized guidance to enhance your results, consider HipTrain. Our certified personal trainers offer live 1-on-1 video training sessions that cater to your specific fitness goals, all at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these workouts into your routine for quick results and consider reaching out to HipTrain for expert guidance tailored to your unique needs!