Top 15 Bodyweight Exercises for Home Workouts 2025

Staying fit at home has never been more accessible, especially with effective bodyweight exercises that require little to no equipment. Whether you're a beginner or an advanced athlete, these exercises can help you build strength, endurance, and flexibility. Updated January 2026, here are the top 15 bodyweight exercises you can incorporate into your home workouts.

1. Push-Ups

• Sets/Reps: 3 sets of 10-15 reps
• Difficulty Level: Intermediate
• Calories Burned: ~7 calories per minute
• Equipment Needed: None
• Description: Keep your body straight and lower yourself until your chest nearly touches the floor.

2. Squats

• Sets/Reps: 3 sets of 15-20 reps
• Difficulty Level: Beginner
• Calories Burned: ~5 calories per minute
• Equipment Needed: None
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair.

3. Plank

• Sets/Duration: 3 sets of 30-60 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~3-4 calories per minute
• Equipment Needed: None
• Description: Maintain a straight line from head to heels while resting on forearms and toes.

4. Lunges

• Sets/Reps: 3 sets of 10-12 reps per leg
• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Equipment Needed: None
• Description: Step forward with one leg and lower your hips until both knees are at about a 90-degree angle.

5. Burpees

• Sets/Reps: 3 sets of 8-10 reps
• Difficulty Level: Advanced
• Calories Burned: ~10 calories per minute
• Equipment Needed: None
• Description: From standing, drop to a squat, kick back into a plank, return to squat, and jump up.

6. Glute Bridges

• Sets/Reps: 3 sets of 15-20 reps
• Difficulty Level: Beginner
• Calories Burned: ~4 calories per minute
• Equipment Needed: None
• Description: Lie on your back, knees bent, lift your hips until your body forms a straight line from shoulders to knees.

7. Mountain Climbers

• Sets/Duration: 3 sets of 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Description: In a plank position, alternate bringing knees to your chest quickly.

8. Tricep Dips

• Sets/Reps: 3 sets of 10-15 reps
• Difficulty Level: Intermediate
• Calories Burned: ~5 calories per minute
• Equipment Needed: Sturdy chair or bench
• Description: Sit on the edge of a chair, lower your body by bending your elbows, then push back up.

9. High Knees

• Sets/Duration: 3 sets of 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Description: Run in place while lifting your knees as high as possible.

10. Side Plank

• Sets/Duration: 3 sets of 30 seconds per side
• Difficulty Level: Intermediate
• Calories Burned: ~3-4 calories per minute
• Equipment Needed: None
• Description: Lie on your side and lift your body off the ground, balancing on one forearm.

11. Bicycle Crunches

• Sets/Reps: 3 sets of 15-20 reps
• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Equipment Needed: None
• Description: Lie on your back, hands behind your head, and alternate bringing your opposite elbow to your knee.

12. Donkey Kicks

• Sets/Reps: 3 sets of 12-15 reps per leg
• Difficulty Level: Beginner
• Calories Burned: ~4 calories per minute
• Equipment Needed: None
• Description: On all fours, lift one leg towards the ceiling while keeping the knee bent.

13. Jump Squats

• Sets/Reps: 3 sets of 10-12 reps
• Difficulty Level: Advanced
• Calories Burned: ~9 calories per minute
• Equipment Needed: None
• Description: Perform a squat, then jump explosively and land softly back into the squat.

14. Inchworms

• Sets/Reps: 3 sets of 8-10 reps
• Difficulty Level: Intermediate
• Calories Burned: ~6 calories per minute
• Equipment Needed: None
• Description: Stand tall, bend at the waist, walk your hands out to a plank, then walk back up.

15. Skaters

• Sets/Duration: 3 sets of 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None
• Description: Leap from side to side, landing on one foot while swinging the other leg behind you.

Conclusion

Incorporating these bodyweight exercises into your home workouts can provide an effective and efficient way to stay fit in 2025. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can schedule your workouts flexibly, and the sessions are HSA/FSA approved for eligible expenses.