Top 10 Equipment-Free Workouts for Home 2025

Updated December 2025

Staying fit at home has never been easier, especially with the rise of equipment-free workouts. These bodyweight exercises not only save you the hassle of going to the gym but are also effective for building strength, improving endurance, and enhancing flexibility. Here are the top 10 equipment-free workouts you can do in the comfort of your home in 2025.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 15 minutes
• Calories Burned: 100-150
• Difficulty Level: Easy
• Equipment Needed: None

Tip: Keep your feet shoulder-width apart and lower your hips as if sitting back in a chair.

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2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: 90-130
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Maintain a straight line from your head to your heels. If too challenging, modify by doing knee push-ups.

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3. Plank

• Sets: 3
• Duration: 30-60 seconds each
• Calories Burned: 70-100
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Keep your elbows directly under your shoulders and your body in a straight line.

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4. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 15 minutes
• Calories Burned: 100-150
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Step forward with one leg and lower your hips until both knees are at about a 90-degree angle.

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5. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Calories Burned: 150-200
• Difficulty Level: Hard
• Equipment Needed: None

Tip: Start in a standing position, drop into a squat, kick your feet back, do a push-up, return to squat, and jump up.

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6. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds each
• Calories Burned: 100-150
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Keep your hands under your shoulders and drive your knees towards your chest alternately.

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7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: 70-100
• Difficulty Level: Easy
• Equipment Needed: None

Tip: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes.

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8. High Knees

• Sets: 3
• Duration: 30-60 seconds each
• Calories Burned: 100-150
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Jog in place while lifting your knees as high as possible, engaging your core.

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9. Side Plank

• Sets: 3
• Duration: 20-40 seconds each side
• Calories Burned: 60-90
• Difficulty Level: Moderate
• Equipment Needed: None

Tip: Lie on your side and lift your body using one arm, keeping your body in a straight line.

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10. Jumping Jacks

• Sets: 3
• Duration: 30-60 seconds each
• Calories Burned: 100-150
• Difficulty Level: Easy
• Equipment Needed: None

Tip: Start with your feet together and jump while spreading your arms and legs, then return to the starting position.

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Quick Reference Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned | |-------------------|------|-----------------------|---------------------| | Bodyweight Squats | 3 | 15-20 | 100-150 | | Push-Ups | 3 | 10-15 | 90-130 | | Plank | 3 | 30-60 seconds | 70-100 | | Lunges | 3 | 10-15 per leg | 100-150 | | Burpees | 3 | 8-12 | 150-200 | | Mountain Climbers | 3 | 30-45 seconds | 100-150 | | Glute Bridges | 3 | 15-20 | 70-100 | | High Knees | 3 | 30-60 seconds | 100-150 | | Side Plank | 3 | 20-40 seconds each | 60-90 | | Jumping Jacks | 3 | 30-60 seconds | 100-150 |

Conclusion

Incorporating these equipment-free workouts into your routine can help you stay fit without needing a gym membership. For those who want personalized guidance, consider HipTrain. With affordable pricing, certified trainers, and live 1-on-1 video sessions, you can achieve your fitness goals from home. Plus, it's HSA/FSA approved for eligible expenses.