Top 10 No-Equipment Home Workouts for 2025

Staying fit at home without any equipment is not only possible but can also be incredibly effective. Here, we've compiled the Top 10 No-Equipment Home Workouts that you can do anytime, anywhere. Updated January 2026, these bodyweight exercises will help you build strength, improve flexibility, and boost your overall fitness level.

1. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 5-10 minutes
• Calories Burned: Approx. 7 calories per minute
• Difficulty Level: Moderate
• Description: Target your chest, shoulders, and triceps. Keep your body straight and lower yourself until your chest nearly touches the floor.

2. Squats

• Sets: 3
• Reps: 15-20
• Duration: 5-10 minutes
• Calories Burned: Approx. 5 calories per minute
• Difficulty Level: Easy
• Description: Stand with feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your knees behind your toes.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approx. 3-5 calories per minute
• Difficulty Level: Moderate
• Description: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

4. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 5-10 minutes
• Calories Burned: Approx. 7 calories per minute
• Difficulty Level: Moderate
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Mountain Climbers

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approx. 8 calories per minute
• Difficulty Level: Hard
• Description: Start in a plank position and quickly drive your knees towards your chest in an alternating fashion.

6. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 5-10 minutes
• Calories Burned: Approx. 4 calories per minute
• Difficulty Level: Easy
• Description: Lie on your back with knees bent, feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top.

7. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 5-10 minutes
• Calories Burned: Approx. 10 calories per minute
• Difficulty Level: Hard
• Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

8. High Knees

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approx. 8 calories per minute
• Difficulty Level: Moderate
• Description: Stand in place and run while lifting your knees as high as possible, alternating legs quickly.

9. Bicycle Crunches

• Sets: 3
• Reps: 15-20 per side
• Duration: 5-10 minutes
• Calories Burned: Approx. 4 calories per minute
• Difficulty Level: Moderate
• Description: Lie on your back with hands behind your head. Bring knees to a 90-degree angle and alternate touching elbows to opposite knees.

10. Tricep Dips (using a chair)

• Sets: 3
• Reps: 10-15
• Duration: 5-10 minutes
• Calories Burned: Approx. 6 calories per minute
• Difficulty Level: Moderate
• Description: Use a sturdy chair, place your hands behind you, and lower your body until your elbows are at a 90-degree angle.

Workout Summary Table

| Workout | Sets | Reps/Duration | Difficulty Level | Calories Burned (approx.) | |--------------------|------|--------------------------|------------------|---------------------------| | Push-Ups | 3 | 10-15 | Moderate | 7/min | | Squats | 3 | 15-20 | Easy | 5/min | | Plank | 3 | 30-60 seconds | Moderate | 3-5/min | | Lunges | 3 | 10-15 per leg | Moderate | 7/min | | Mountain Climbers | 3 | 30-60 seconds | Hard | 8/min | | Glute Bridges | 3 | 15-20 | Easy | 4/min | | Burpees | 3 | 8-12 | Hard | 10/min | | High Knees | 3 | 30-60 seconds | Moderate | 8/min | | Bicycle Crunches | 3 | 15-20 per side | Moderate | 4/min | | Tricep Dips | 3 | 10-15 | Moderate | 6/min |

Whether you're a beginner or looking to amp up your existing routine, these no-equipment home workouts are perfect for all fitness levels. Plus, if you want personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you maximize your workouts right from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.