Top 7 Bodyweight Exercises for Effective Home Workouts

Updated January 2026

When it comes to home workouts, bodyweight exercises are a fantastic way to build strength, improve flexibility, and boost your overall fitness without the need for any equipment. Here are the top 7 bodyweight exercises that can be easily incorporated into your daily routine, whether you're a beginner or a seasoned athlete.

1. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~7 calories per minute
Equipment Needed: None

How to Perform:

• Begin in a plank position with your hands shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

Recommended Routine:

| Sets | Reps | |------|-------| | 3 | 10-15 |

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2. Squats

Difficulty Level: Beginner
Calories Burned: ~5 calories per minute
Equipment Needed: None

How to Perform:

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair, keeping your chest up.
• Return to the standing position.

Recommended Routine:

| Sets | Reps | |------|-------| | 3 | 15-20 |

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3. Plank

Difficulty Level: Beginner
Calories Burned: ~3-5 calories per minute
Equipment Needed: None

How to Perform:

• Start in a forearm plank position.
• Keep your body in a straight line from head to heels.
• Hold the position for as long as possible.

Recommended Routine:

| Sets | Duration | |------|----------| | 3 | 30-60 seconds |

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4. Lunges

Difficulty Level: Intermediate
Calories Burned: ~6 calories per minute
Equipment Needed: None

How to Perform:

• Stand tall, step forward with one leg, and lower your hips until both knees are bent at about a 90-degree angle.
• Push back to the starting position.

Recommended Routine:

| Sets | Reps (each leg) | |------|-----------------| | 3 | 10-15 |

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5. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~8 calories per minute
Equipment Needed: None

How to Perform:

• Start in a plank position.
• Drive one knee toward your chest, then quickly switch legs.

Recommended Routine:

| Sets | Duration | |------|----------| | 3 | 30 seconds |

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6. Burpees

Difficulty Level: Advanced
Calories Burned: ~10 calories per minute
Equipment Needed: None

How to Perform:

• Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

Recommended Routine:

| Sets | Reps | |------|-------| | 3 | 8-10 |

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7. Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~4 calories per minute
Equipment Needed: None

How to Perform:

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

Recommended Routine:

| Sets | Reps | |------|-------| | 3 | 12-15 |

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Summary

Incorporating these bodyweight exercises into your home workouts can significantly enhance your strength training routine without needing any equipment. They offer flexibility in scheduling and can easily fit into your busy lifestyle.

For those looking for personalized guidance, HipTrain provides affordable 1-on-1 live video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.