Top 10 Equipment-Free Workouts for Home Exercise 2025

Updated January 2026

As we step into 2025, the trend of equipment-free workouts continues to rise, making home exercise more accessible and versatile than ever. Whether you're a beginner or an advanced fitness enthusiast, these workouts can be easily incorporated into your routine without the need for expensive gym equipment. Here are the top 10 equipment-free workouts to try at home this year.

1. Bodyweight Squats

Difficulty Level: Easy
Calories Burned: ~100 calories in 30 minutes
Reps/Sets: 3 sets of 15-20 reps
Duration: 10-15 minutes

Bodyweight squats are excellent for strengthening your legs and glutes. Stand with your feet shoulder-width apart and lower your body as if sitting in a chair, then rise back up.

2. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Reps/Sets: 3 sets of 10-15 reps
Duration: 10-15 minutes

A classic upper body workout, push-ups target the chest, shoulders, and triceps. Keep your body straight, lower yourself to the ground, and push back up.

3. Plank

Difficulty Level: Intermediate
Calories Burned: ~150 calories in 30 minutes
Duration: Hold for 30-60 seconds, 3 sets

Planks are fantastic for core strength. Lie face down, lift your body off the ground with your forearms and toes, keeping a straight line from head to heels.

4. Burpees

Difficulty Level: Advanced
Calories Burned: ~300 calories in 30 minutes
Reps/Sets: 3 sets of 10-12 reps
Duration: 10-15 minutes

Burpees combine a squat, plank, and jump for a full-body workout. Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

5. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Reps/Sets: 3 sets of 30 seconds
Duration: 10-15 minutes

Start in a plank position and alternate bringing your knees to your chest quickly. This exercise enhances cardiovascular endurance and core stability.

6. Lunges

Difficulty Level: Easy
Calories Burned: ~150 calories in 30 minutes
Reps/Sets: 3 sets of 10-12 reps per leg
Duration: 10-15 minutes

Lunges help build leg strength and improve balance. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

7. High Knees

Difficulty Level: Easy
Calories Burned: ~200 calories in 30 minutes
Reps/Sets: 3 sets of 30 seconds
Duration: 10-15 minutes

High knees are a great cardio workout. Stand in place and jog while lifting your knees as high as possible with each step.

8. Glute Bridges

Difficulty Level: Easy
Calories Burned: ~100 calories in 30 minutes
Reps/Sets: 3 sets of 15-20 reps
Duration: 10-15 minutes

Lie on your back with your knees bent and feet flat on the floor. Lift your hips up to create a straight line from your shoulders to your knees.

9. Jumping Jacks

Difficulty Level: Easy
Calories Burned: ~200 calories in 30 minutes
Reps/Sets: 3 sets of 30 seconds
Duration: 10-15 minutes

This classic exercise is great for warming up and increasing heart rate. Stand with your feet together, jump while spreading your legs and arms, then return to the starting position.

10. Shadow Boxing

Difficulty Level: Intermediate
Calories Burned: ~300 calories in 30 minutes
Duration: 10-15 minutes

Shadow boxing combines cardio and strength training. Throw punches in the air, adding footwork for a dynamic workout that targets multiple muscle groups.

Workout Summary Table

| Workout | Sets | Reps/Duration | Calories Burned | |-------------------|------|-------------------|------------------| | Bodyweight Squats | 3 | 15-20 reps | ~100 | | Push-Ups | 3 | 10-15 reps | ~200 | | Plank | 3 | 30-60 seconds | ~150 | | Burpees | 3 | 10-12 reps | ~300 | | Mountain Climbers | 3 | 30 seconds | ~200 | | Lunges | 3 | 10-12 reps/leg | ~150 | | High Knees | 3 | 30 seconds | ~200 | | Glute Bridges | 3 | 15-20 reps | ~100 | | Jumping Jacks | 3 | 30 seconds | ~200 | | Shadow Boxing | 1 | 10-15 minutes | ~300 |

With the rise of online personal training, platforms like HipTrain offer affordable 1-on-1 live sessions with certified personal trainers. You can schedule workouts that fit your busy lifestyle, and as an added benefit, HipTrain sessions are HSA/FSA approved for eligible expenses.