Top Equipment-Free Workouts for Home Fitness 2025

Updated December 2025

In the era of home fitness, equipment-free workouts have become a staple for many looking to stay active without the need for a gym membership. These workouts not only save you money but also allow for flexibility in scheduling, making them perfect for busy professionals. Here are the Top 10 Equipment-Free Workouts for Home Fitness that you can easily incorporate into your routine in 2025.

1. Bodyweight Squats

• Difficulty Level: Easy
• Calories Burned: ~150 calories in 30 minutes
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 10-15 minutes

Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

2. Push-Ups

• Difficulty Level: Moderate
• Calories Burned: ~200 calories in 30 minutes
• Reps/Sets: 3 sets of 8-12 reps
• Duration: 10-15 minutes

Description: Start in a plank position, lower your body until your chest nearly touches the floor, and push back up.

3. Plank

• Difficulty Level: Moderate
• Calories Burned: ~100 calories in 30 minutes
• Reps/Sets: 3 sets of 30-60 seconds
• Duration: 5-10 minutes

Description: Keep your body straight from head to heels while resting on your forearms and toes.

4. Lunges

• Difficulty Level: Moderate
• Calories Burned: ~180 calories in 30 minutes
• Reps/Sets: 3 sets of 10-15 reps per leg
• Duration: 10-15 minutes

Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Burpees

• Difficulty Level: Hard
• Calories Burned: ~300 calories in 30 minutes
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10-15 minutes

Description: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Difficulty Level: Moderate
• Calories Burned: ~240 calories in 30 minutes
• Reps/Sets: 3 sets of 30-60 seconds
• Duration: 10 minutes

Description: Start in a plank position and alternate bringing your knees toward your chest quickly.

7. Glute Bridges

• Difficulty Level: Easy
• Calories Burned: ~120 calories in 30 minutes
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 10-15 minutes

Description: Lie on your back with knees bent, lift your hips to create a straight line from shoulders to knees.

8. High Knees

• Difficulty Level: Moderate
• Calories Burned: ~200 calories in 30 minutes
• Reps/Sets: 3 sets of 30-60 seconds
• Duration: 5-10 minutes

Description: Run in place, bringing your knees up to hip level as quickly as possible.

9. Side Plank

• Difficulty Level: Moderate
• Calories Burned: ~80 calories in 30 minutes
• Reps/Sets: 3 sets of 30-60 seconds per side
• Duration: 5-10 minutes

Description: Lie on your side, prop up your body on one forearm, and lift your hips off the ground.

10. Jumping Jacks

• Difficulty Level: Easy
• Calories Burned: ~150 calories in 30 minutes
• Reps/Sets: 3 sets of 30-60 seconds
• Duration: 5-10 minutes

Description: Jump while spreading your legs and arms, then return to the starting position.

Conclusion

These equipment-free workouts are not only effective but also adaptable to any fitness level. They can help you achieve your fitness goals without breaking the bank. For personalized guidance and motivation, consider trying HipTrain, where you can get live 1-on-1 personal training from certified trainers at affordable prices. Plus, you can use your HSA/FSA for eligible expenses!