Top 10 Bodyweight Strength Training Exercises for Beginners 2025

Strength training is a vital component of any fitness journey, especially for beginners looking to build muscle and improve overall fitness. Bodyweight exercises are an excellent way to start, as they require no equipment and can be done anywhere. In this guide, we present the top 10 bodyweight strength training exercises for beginners, updated January 2026.

1. Push-Ups

Description: A fundamental upper body exercise that targets the chest, shoulders, and triceps.
Sets/Reps: 3 sets of 8-12 reps
Calories Burned: Approximately 3-5 calories per minute
Difficulty Level: Easy
Equipment Needed: None

2. Squats

Description: A lower body exercise that strengthens the quadriceps, hamstrings, and glutes.
Sets/Reps: 3 sets of 10-15 reps
Calories Burned: Approximately 5-8 calories per minute
Difficulty Level: Easy
Equipment Needed: None

3. Plank

Description: A core-strengthening exercise that also engages the shoulders and back.
Sets/Duration: 3 sets of 20-30 seconds
Calories Burned: Approximately 2-4 calories per minute
Difficulty Level: Easy
Equipment Needed: None

4. Lunges

Description: A lower body exercise that works the legs and improves balance.
Sets/Reps: 3 sets of 8-10 reps per leg
Calories Burned: Approximately 5-7 calories per minute
Difficulty Level: Easy
Equipment Needed: None

5. Glute Bridges

Description: An exercise that targets the glutes and hamstrings while also engaging the core.
Sets/Reps: 3 sets of 10-15 reps
Calories Burned: Approximately 3-5 calories per minute
Difficulty Level: Easy
Equipment Needed: None

6. Tricep Dips

Description: A great exercise for strengthening the triceps using a sturdy chair or bench.
Sets/Reps: 3 sets of 8-12 reps
Calories Burned: Approximately 3-5 calories per minute
Difficulty Level: Easy
Equipment Needed: Chair or bench

7. Mountain Climbers

Description: A full-body exercise that elevates the heart rate while working the core, shoulders, and legs.
Sets/Duration: 3 sets of 30 seconds
Calories Burned: Approximately 8-10 calories per minute
Difficulty Level: Moderate
Equipment Needed: None

8. Side Plank

Description: An effective exercise for strengthening the obliques and improving core stability.
Sets/Duration: 3 sets of 15-20 seconds per side
Calories Burned: Approximately 2-4 calories per minute
Difficulty Level: Moderate
Equipment Needed: None

9. High Knees

Description: A cardio-intensive exercise that also strengthens the legs and core.
Sets/Duration: 3 sets of 30 seconds
Calories Burned: Approximately 10-12 calories per minute
Difficulty Level: Moderate
Equipment Needed: None

10. Burpees

Description: A full-body exercise that combines a squat, push-up, and jump, great for building strength and endurance.
Sets/Reps: 3 sets of 5-10 reps
Calories Burned: Approximately 8-12 calories per minute
Difficulty Level: Moderate to Hard
Equipment Needed: None

Workout Summary Table

| Exercise | Sets | Reps/Duration | Calories Burned (approx.) | |----------------|------|-------------------|---------------------------| | Push-Ups | 3 | 8-12 | 3-5 | | Squats | 3 | 10-15 | 5-8 | | Plank | 3 | 20-30 seconds | 2-4 | | Lunges | 3 | 8-10 per leg | 5-7 | | Glute Bridges | 3 | 10-15 | 3-5 | | Tricep Dips | 3 | 8-12 | 3-5 | | Mountain Climbers| 3 | 30 seconds | 8-10 | | Side Plank | 3 | 15-20 seconds/side| 2-4 | | High Knees | 3 | 30 seconds | 10-12 | | Burpees | 3 | 5-10 | 8-12 |

Incorporating these bodyweight exercises into your routine can help you build strength, improve endurance, and increase overall fitness. For those who are just starting out, consider getting personalized guidance from a certified trainer.

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