Top 10 Bodyweight Strength Training Moves for Home Workouts

Updated January 2026

Bodyweight strength training is an effective way to build muscle and improve overall fitness without the need for a gym. Whether you're a beginner or an experienced athlete, these exercises can be performed at home, making them accessible and convenient. Here’s a list of the top 10 bodyweight strength training moves that you can incorporate into your home workouts.

1. Push-Ups

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 7 calories per minute

How to Do It:

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

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15|

2. Squats

Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

How to Do It:

• Stand with feet shoulder-width apart.
• Lower your hips back and down as if sitting in a chair.
• Return to standing.

Workout Table: | Sets | Reps | |------|------| | 3 | 15-20|

3. Plank

Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 3-5 calories per minute

How to Do It:

• Start in a push-up position, resting on your forearms.
• Keep your body in a straight line from head to heels.
• Hold for as long as possible.

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

4. Lunges

Difficulty Level: Beginner
Calories Burned: Approximately 6 calories per minute

How to Do It:

• 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 and switch legs.

Workout Table: | Sets | Reps per leg | |------|--------------| | 3 | 10-12 |

5. Glute Bridges

Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute

How to Do It:

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

Workout Table: | Sets | Reps | |------|------| | 3 | 15-20|

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

How to Do It:

• Start in a plank position.
• Quickly bring one knee toward your chest, then switch legs in a running motion.

Workout Table: | Sets | Duration | |------|----------| | 3 | 30-45 seconds|

7. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: Approximately 5 calories per minute

How to Do It:

• Sit on the edge of a chair or bench, hands next to your thighs.
• Slide your buttocks off the edge and lower your body by bending your elbows.
• Push back up.

Workout Table: | Sets | Reps | |------|------| | 3 | 10-15|

8. Burpees

Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute

How to Do It:

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

Workout Table: | Sets | Reps | |------|------| | 3 | 6-10 |

9. Side Plank

Difficulty Level: Intermediate
Calories Burned: Approximately 4 calories per minute

How to Do It:

• Lie on your side, propped up on your elbow.
• Lift your hips off the ground to form a straight line.
• Hold and switch sides.

Workout Table: | Sets | Duration | |------|----------| | 3 | 20-30 seconds per side|

10. Bicycle Crunches

Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute

How to Do It:

• Lie on your back, bring your knees to a 90-degree angle.
• Alternate bringing your elbow to the opposite knee while straightening the other leg.

Workout Table: | Sets | Reps | |------|------| | 3 | 12-15 per side|

Conclusion

Incorporating these bodyweight strength training moves into your home workouts can help you build strength, improve fitness, and enhance your overall health. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to manage your fitness budget.