Top 10 Equipment-Free Home Workouts for Total Body Fitness

Staying fit at home has never been easier, especially with the rise of equipment-free workouts. In 2025, these workouts allow you to achieve total body fitness without the need for expensive gym memberships or equipment. Below are the top 10 equipment-free home workouts that will help you build strength, improve flexibility, and boost your cardiovascular health.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Calories Burned: ~100 (per 30 minutes)
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.

2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Calories Burned: ~150 (per 30 minutes)
• Difficulty Level: Intermediate
• Description: Start in a plank position, lower your body until your chest almost touches the ground, then push back up.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~80 (per 30 minutes)
• Difficulty Level: Beginner
• Description: Maintain a straight line from head to heels while resting on your forearms and toes.

4. Lunges

• Sets: 3
• Reps: 12-15 per leg
• Duration: 30 seconds rest between sets
• Calories Burned: ~120 (per 30 minutes)
• Difficulty Level: Intermediate
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

5. Burpees

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds rest between sets
• Calories Burned: ~200 (per 30 minutes)
• Difficulty Level: Advanced
• Description: From a standing position, drop into a squat, kick your feet back, perform a push-up, return to squat, then jump up.

6. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~150 (per 30 minutes)
• Difficulty Level: Intermediate
• Description: Start in a plank position and quickly drive your knees toward your chest alternately.

7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Calories Burned: ~90 (per 30 minutes)
• Difficulty Level: Beginner
• Description: Lie on your back with knees bent, lift your hips toward the ceiling, then lower back down.

8. High Knees

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~200 (per 30 minutes)
• Difficulty Level: Intermediate
• Description: Run in place while lifting your knees as high as possible.

9. Side Plank

• Sets: 3
• Duration: 20-30 seconds per side
• Calories Burned: ~70 (per 30 minutes)
• Difficulty Level: Intermediate
• Description: Lie on your side, prop yourself on your elbow, and lift your hips to create a straight line.

10. Jumping Jacks

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~100 (per 30 minutes)
• Difficulty Level: Beginner
• Description: Jump to a position with legs spread wide and arms overhead, then return to the starting position.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Rest | |-------------------|------|-----------------------|--------------| | Bodyweight Squats | 3 | 15-20 | 30 seconds | | Push-Ups | 3 | 10-15 | 30 seconds | | Plank | 3 | 30-60 seconds | 30 seconds | | Lunges | 3 | 12-15 per leg | 30 seconds | | Burpees | 3 | 10-12 | 30 seconds | | Mountain Climbers | 3 | 30-45 seconds | 30 seconds | | Glute Bridges | 3 | 15-20 | 30 seconds | | High Knees | 3 | 30-45 seconds | 30 seconds | | Side Plank | 3 | 20-30 seconds per side| 30 seconds | | Jumping Jacks | 3 | 30-60 seconds | 30 seconds |

Why Choose HipTrain?

In 2025, you can enhance your fitness journey with HipTrain's affordable 1-on-1 live video personal training. Our certified trainers provide personalized workout plans, including these equipment-free exercises, tailored to your fitness level and goals. Plus, our flexible scheduling accommodates busy professionals, and we are HSA/FSA approved for eligible expenses.

Updated January 2026, these top 10 equipment-free home workouts will help you achieve total body fitness while also making the most of your time and resources. Start incorporating these exercises into your routine today!