10 Beginner-Friendly Full Body Workouts for Under $50

Finding effective workouts that fit your budget and busy schedule can often feel overwhelming. As a beginner, you might worry about high gym fees, complicated equipment, or intimidating environments. The good news? You can achieve a fantastic full-body workout right at home without breaking the bank. In this article, we present 10 beginner-friendly full body workouts that cost less than $50, making fitness accessible and achievable.

Quick Stats Box:

• Total Time: 20-30 minutes
• Equipment Needed: Yoga mat, resistance bands, light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles
   • 30 seconds forward, 30 seconds backward
2. Bodyweight Squats
   • 1 minute
3. High Knees
   • 1 minute
4. Torso Twists
   • 1 minute
5. Hip Circles
   • 30 seconds each direction

Full Body Workouts

Here are 10 beginner-friendly workouts you can do at home, all under $50. Each workout is designed to be completed in 20-30 minutes and requires minimal equipment.

1. Bodyweight Circuit

• Push-Ups

  • 10 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form Cue: Keep your body in a straight line from head to heels
  • Modification: Knee push-ups

• Bodyweight Squats

  • 12 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form Cue: Sit back as if sitting in a chair
  • Modification: Chair squats

2. Resistance Band Routine

• Resistance Band Rows

  • 12 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds pull, 1 second pause, 2 seconds release
  • Form Cue: Squeeze your shoulder blades together
  • Modification: Use a lighter band

• Resistance Band Squats

  • 15 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form Cue: Keep your knees behind your toes
  • Modification: Bodyweight squats

3. Dumbbell Full Body Blast

• Dumbbell Deadlifts

  • 10 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form Cue: Keep your back flat and hinge at the hips
  • Modification: Use no weight

• Dumbbell Shoulder Press

  • 10 reps, 3 sets, 45 seconds rest
  • Tempo: 2 seconds up, 1 second pause, 2 seconds down
  • Form Cue: Keep your core tight and press overhead
  • Modification: Use lighter weights

4. HIIT Full Body Workout

• Jumping Jacks

  • 30 seconds, 3 sets, 30 seconds rest
  • Form Cue: Land softly on your feet
  • Modification: Step side to side

• Mountain Climbers

  • 30 seconds, 3 sets, 30 seconds rest
  • Form Cue: Keep your body in a plank position
  • Modification: Slow down the pace

5. Pilates-Inspired Full Body

• Plank

  • 30 seconds, 3 sets, 30 seconds rest
  • Form Cue: Keep your body straight from head to heels
  • Modification: Drop to knees

• Leg Raises

  • 10 reps, 3 sets, 45 seconds rest
  • Form Cue: Lower your legs slowly for control
  • Modification: Bend your knees

6. Yoga Flow for Strength

• Downward Dog to Plank

  • 5 reps, 3 sets, 45 seconds rest
  • Form Cue: Press your heels down in Downward Dog
  • Modification: Hold Downward Dog for longer

• Warrior II

  • 30 seconds each side, 3 sets, 30 seconds rest
  • Form Cue: Keep your front knee over your ankle
  • Modification: Reduce the depth of your lunge

7. Circuit of Cardio and Strength

• Burpees

  • 5 reps, 3 sets, 45 seconds rest
  • Form Cue: Jump up explosively
  • Modification: Step back instead of jumping

• Lateral Lunges

  • 10 reps each side, 3 sets, 45 seconds rest
  • Form Cue: Keep your chest up as you lunge
  • Modification: Reduce the range of motion

8. Core and More

• Russian Twists

  • 15 reps each side, 3 sets, 45 seconds rest
  • Form Cue: Keep your back straight while twisting
  • Modification: Keep feet on the ground

• Bicycle Crunches

  • 15 reps each side, 3 sets, 45 seconds rest
  • Form Cue: Bring your elbow to the opposite knee
  • Modification: Slow down the pace

9. Full Body Tabata

• Jump Squats

  • 20 seconds on, 10 seconds off, for 4 minutes
  • Form Cue: Land softly and reset quickly
  • Modification: Bodyweight squats

• Push-Up to Side Plank

  • 20 seconds on, 10 seconds off, for 4 minutes
  • Form Cue: Rotate your body as you move to side plank
  • Modification: Drop to knees for push-ups

10. Active Recovery Full Body

• Walking Lunges

  • 10 reps each leg, 3 sets, 45 seconds rest
  • Form Cue: Keep your front knee over your ankle
  • Modification: Static lunges

• Cat-Cow Stretch

  • 30 seconds, 3 sets, 30 seconds rest
  • Form Cue: Move slowly and feel the stretch
  • Modification: Hold each position longer

Cool-Down (3-5 Minutes)

1. Child's Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Figure Four Stretch - 30 seconds each side
4. Neck Stretch - 30 seconds each side

Complete in: 20-30 minutes

Conclusion

With these 10 beginner-friendly full body workouts, you can stay fit and strong right from your home without spending a fortune. Whether you prefer bodyweight exercises, resistance bands, or light dumbbells, there’s something here for everyone. Aim to complete these workouts 3 times a week, allowing for rest days in between. As you progress, increase your reps, sets, or add weight to keep challenging yourself.

Ready to take your fitness journey to the next level? Consider personalized coaching for real-time feedback and tailored workouts.