Top 10 Equipment-Free Workouts for Home Fitness

Updated January 2026

Staying fit at home doesn't have to be complicated or require expensive equipment. Equipment-free workouts are a fantastic way to improve your strength, flexibility, and endurance using just your body weight. Here are the top 10 equipment-free workouts for home fitness in 2025 that you can incorporate into your routine.

1. Bodyweight Squats

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: ~100
Difficulty Level: Beginner

Instructions: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Return to the starting position.

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2. Push-Ups

Sets: 3
Reps: 10-15
Duration: 10 minutes
Calories Burned: ~150
Difficulty Level: Intermediate

Instructions: Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.

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3. Plank

Sets: 3
Duration: 30-60 seconds
Calories Burned: ~80
Difficulty Level: Beginner

Instructions: Lie face down, then lift your body on your forearms and toes. Keep your body in a straight line. Hold the position for the specified time.

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4. Lunges

Sets: 3
Reps: 12-15 per leg
Duration: 10 minutes
Calories Burned: ~120
Difficulty Level: Intermediate

Instructions: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.

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5. Mountain Climbers

Sets: 3
Duration: 30-45 seconds
Calories Burned: ~150
Difficulty Level: Intermediate

Instructions: Start in a plank position. Quickly drive your knees towards your chest, alternating legs in a running motion.

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6. Burpees

Sets: 3
Reps: 8-12
Duration: 10 minutes
Calories Burned: ~200
Difficulty Level: Advanced

Instructions: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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7. Glute Bridges

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: ~100
Difficulty Level: Beginner

Instructions: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

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8. High Knees

Sets: 3
Duration: 30-45 seconds
Calories Burned: ~150
Difficulty Level: Intermediate

Instructions: Stand tall and run in place while driving your knees up to hip level as quickly as possible.

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9. Side Plank

Sets: 3
Duration: 30 seconds per side
Calories Burned: ~70
Difficulty Level: Intermediate

Instructions: Lie on your side, propped up on one elbow. Lift your hips to form a straight line from head to feet. Hold the position, then switch sides.

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10. Jumping Jacks

Sets: 3
Duration: 1 minute
Calories Burned: ~100
Difficulty Level: Beginner

Instructions: Start with your feet together and arms at your sides. Jump up, spreading your legs while raising your arms overhead. Return to the starting position and repeat.

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Summary Table of Equipment-Free Workouts

| Exercise | Sets | Reps/Duration | Calories Burned | Difficulty Level | |--------------------|------|---------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 reps | ~100 | Beginner | | Push-Ups | 3 | 10-15 reps | ~150 | Intermediate | | Plank | 3 | 30-60 seconds | ~80 | Beginner | | Lunges | 3 | 12-15 per leg | ~120 | Intermediate | | Mountain Climbers | 3 | 30-45 seconds | ~150 | Intermediate | | Burpees | 3 | 8-12 reps | ~200 | Advanced | | Glute Bridges | 3 | 15-20 reps | ~100 | Beginner | | High Knees | 3 | 30-45 seconds | ~150 | Intermediate | | Side Plank | 3 | 30 seconds per side | ~70 | Intermediate | | Jumping Jacks | 3 | 1 minute | ~100 | Beginner |

Incorporating these workouts into your routine will help you stay fit and healthy without any equipment. For those looking for guidance, HipTrain offers affordable personal training options that fit into any schedule, especially for busy professionals. With our live 1-on-1 video sessions with certified personal trainers, you can get customized workouts tailored to your fitness goals. Plus, our services are eligible for HSA/FSA expenses!