Top 5 Equipment-Free Workouts for Busy Schedules 2025

Staying fit can be a challenge, especially for those with busy lifestyles. Luckily, equipment-free workouts offer an effective solution that can be done anywhere, anytime. In this updated list for January 2026, we present the Top 5 Equipment-Free Workouts that fit seamlessly into your hectic schedule. These workouts not only save time but also require no equipment—making them perfect for home workouts.

1. Bodyweight Squats

Difficulty Level: Beginner
Calories Burned: ~200 calories per hour

How to Do It:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting in a chair, keeping your chest up.
3. Push through your heels to return to standing.

Workout Table: | Sets | Reps | Duration | |------|-------|----------| | 3 | 15 | N/A |

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2. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~300 calories per hour

How to Do It:

1. Start in a plank position with hands under your shoulders.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

Workout Table: | Sets | Reps | Duration | |------|-------|----------| | 4 | 10-15 | N/A |

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3. Plank

Difficulty Level: Intermediate
Calories Burned: ~200 calories per hour

How to Do It:

1. Lie face down, then lift your body onto your forearms and toes.
2. Keep your body in a straight line from head to heels.
3. Hold the position.

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-60 seconds |

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4. Lunges

Difficulty Level: Beginner to Intermediate
Calories Burned: ~250 calories per hour

How to Do It:

1. Stand tall, then step forward with one leg.
2. Lower your hips until both knees are bent at about a 90-degree angle.
3. Push back to the starting position and alternate legs.

Workout Table: | Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 12-15 | N/A |

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5. Burpees

Difficulty Level: Advanced
Calories Burned: ~400 calories per hour

How to Do It:

1. Stand with feet shoulder-width apart.
2. Drop into a squat, placing your hands on the ground.
3. Jump your feet back into a plank, perform a push-up.
4. Jump your feet back to your hands, then leap into the air.

Workout Table: | Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | N/A |

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Why Choose HipTrain for Your Personal Training Needs?

For those looking to enhance their fitness journey, consider HipTrain for affordable personal training. With live 1-on-1 video sessions led by certified trainers, you can receive personalized guidance without the need for equipment. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

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With flexible scheduling options, HipTrain is perfect for busy professionals who want to stay fit without the hassle of traditional gyms.

Embrace these equipment-free workouts and elevate your fitness routine while managing your busy life!