Top 5 No-Equipment Bodyweight Workouts for Home 2025

Updated December 2025

Staying fit at home has never been easier, thanks to the rise of no-equipment bodyweight workouts. These exercises not only save you time and money but can also be incredibly effective in building strength, endurance, and flexibility. Here are the top 5 no-equipment bodyweight workouts you can do at home in 2025, along with detailed workout tables to help you get started.

1. Full-Body Circuit

This workout targets multiple muscle groups, making it a great option for a quick and efficient session.

| Exercise | Sets | Reps | Duration | |---------------------|------|-------|----------| | Jumping Jacks | 3 | 15-20 | 30 sec | | Push-Ups | 3 | 10-15 | 30 sec | | Bodyweight Squats | 3 | 15-20 | 30 sec | | Plank | 3 | 30 sec| - | | Mountain Climbers | 3 | 15-20 | 30 sec |

Calories Burned: Approximately 300-400 calories in 30 minutes
Difficulty Level: Beginner to Intermediate

2. HIIT (High-Intensity Interval Training)

This workout combines short bursts of intense activity with rest periods to maximize calorie burn and aerobic capacity.

| Exercise | Sets | Duration | Rest | |---------------------|------|----------|-------| | Burpees | 4 | 30 sec | 15 sec| | High Knees | 4 | 30 sec | 15 sec| | Squat Jumps | 4 | 30 sec | 15 sec| | Push-Up to T-Plank | 4 | 30 sec | 15 sec|

Calories Burned: Approximately 400-600 calories in 20 minutes
Difficulty Level: Intermediate to Advanced

3. Core Strengthening Routine

Focusing on your core can improve overall stability and performance in other workouts.

| Exercise | Sets | Reps | Duration | |---------------------|------|-------|----------| | Plank | 3 | 30-60 sec| - | | Russian Twists | 3 | 15-20 | - | | Leg Raises | 3 | 10-15 | - | | Bicycle Crunches | 3 | 15-20 | - |

Calories Burned: Approximately 200-300 calories in 30 minutes
Difficulty Level: All levels

4. Lower Body Blast

Target your legs and glutes with this effective lower body workout.

| Exercise | Sets | Reps | Duration | |---------------------|------|-------|----------| | Lunges | 3 | 12-15 | - | | Glute Bridges | 3 | 15-20 | - | | Calf Raises | 3 | 15-20 | - | | Side Lunges | 3 | 10-12 | - |

Calories Burned: Approximately 250-350 calories in 30 minutes
Difficulty Level: Beginner to Intermediate

5. Flexibility and Mobility Routine

A great way to cool down and improve flexibility after intense workouts.

| Exercise | Sets | Duration | |---------------------|------|----------| | Forward Bend | 1 | 30 sec | | Cat-Cow Stretch | 1 | 30 sec | | Seated Hamstring Stretch | 1 | 30 sec | | Child's Pose | 1 | 30 sec |

Calories Burned: Approximately 100-150 calories in 20 minutes
Difficulty Level: All levels

---

These no-equipment bodyweight workouts are perfect for anyone looking to stay fit from the comfort of their home. For personalized training that fits your schedule, consider HipTrain. With affordable pricing, HSA/FSA eligibility for eligible expenses, and certified personal trainers, you can receive tailored workouts to help you achieve your fitness goals without breaking the bank.