10 Best Full Body Workouts Under $50 for Budget-Conscious Exercisers

Finding effective workouts that fit your budget can feel daunting, especially when you're balancing a busy schedule. However, you don’t need a gym membership or expensive equipment to achieve a full-body workout. In this guide, we present ten outstanding full-body workouts that cost less than $50, perfect for budget-conscious exercisers. These routines require minimal to no equipment and can be done in the comfort of your home.

Quick Stats:

• Total Time: 30-45 minutes per workout
• Equipment Needed: Yoga mat (optional), resistance bands (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-400 calories depending on intensity

1. Bodyweight Circuit

• Total Time: 30 minutes
• Equipment: None
• Difficulty: Beginner
• Muscle Groups: Full body

Warm-up (5 minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
• Leg Swings: 1 minute (30 seconds each leg)
• Bodyweight Squats: 1 minute
• High Knees: 1 minute

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|---------|------|------------------|--------------------------------|---------------------------------| | Push-Ups | 10-15 | 3 | 45 seconds | Keep your body straight | Knee push-ups | | Bodyweight Squats | 15-20 | 3 | 45 seconds | Push through your heels | Squats to a chair | | Plank | 30 sec | 3 | 45 seconds | Keep your body in a straight line | Knee plank | | Lunges | 10-12 each leg | 3 | 45 seconds | Step forward with control | Reverse lunges | | Burpees | 8-10 | 3 | 45 seconds | Land softly on your feet | Step back instead of jumping |

Cool-down (3-5 minutes)

• Child’s Pose: 1 minute
• Forward Fold: 1 minute
• Seated Hamstring Stretch: 1 minute each leg

Complete in: Approximately 30 minutes

2. Resistance Band Full Body Workout

• Total Time: 35 minutes
• Equipment: Resistance band (under $20)
• Difficulty: Beginner to Intermediate
• Muscle Groups: Full body

Warm-up (5 minutes)

• Same as above.

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|---------|------|------------------|--------------------------------|---------------------------------| | Band Squats | 15-20 | 3 | 45 seconds | Push against the band | Band under feet only | | Band Rows | 12-15 | 3 | 45 seconds | Keep elbows close to your body | Seated band rows | | Overhead Press | 10-12 | 3 | 45 seconds | Press straight up, no arching | Seated press | | Lateral Band Walks | 15 steps each way | 3 | 45 seconds | Keep knees aligned with toes | Shorter steps | | Band Deadlifts | 12-15 | 3 | 45 seconds | Hinge at the hips, keep back straight | Bodyweight deadlifts |

Cool-down (3-5 minutes)

• Same as above.

Complete in: Approximately 35 minutes

3. HIIT Full Body Workout

• Total Time: 30 minutes
• Equipment: None
• Difficulty: Intermediate
• Muscle Groups: Full body

Warm-up (5 minutes)

• Same as above.

Exercises

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|------------------|--------------------------------|---------------------------------| | Jump Squats | 30 sec | 3 | 30 seconds | Land softly | Bodyweight squats | | High Knees | 30 sec | 3 | 30 seconds | Drive knees up to hip height | March in place | | Mountain Climbers | 30 sec | 3 | 30 seconds | Keep your core tight | Slower pace | | Plank Jacks | 30 sec | 3 | 30 seconds | Keep your body straight | Step out instead of jumping | | Skaters | 30 sec | 3 | 30 seconds | Land gently on each side | Step instead of leap |

Cool-down (3-5 minutes)

• Same as above.

Complete in: Approximately 30 minutes

4. Yoga Flow Workout

• Total Time: 40 minutes
• Equipment: Yoga mat ($20)
• Difficulty: Beginner
• Muscle Groups: Full body

Warm-up (5 minutes)

• Same as above.

Exercises

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|------------------|--------------------------------|---------------------------------| | Downward Dog | 1 min | 1 | 30 seconds | Press heels toward the floor | Bend knees slightly | | Warrior II | 1 min | 1 | 30 seconds | Keep front knee over ankle | Shorter stance | | Plank Pose | 1 min | 1 | 30 seconds | Engage your core | Drop knees | | Chair Pose | 1 min | 1 | 30 seconds | Sit back as if in a chair | Use wall for support | | Bridge Pose | 1 min | 1 | 30 seconds | Squeeze glutes at the top | Use a block for support |

Cool-down (3-5 minutes)

• Same as above.

Complete in: Approximately 40 minutes

5. Cardio and Core Workout

• Total Time: 30 minutes
• Equipment: None
• Difficulty: Intermediate
• Muscle Groups: Full body

Warm-up (5 minutes)

• Same as above.

Exercises

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|------------------|--------------------------------|---------------------------------| | Jumping Jacks | 30 sec | 3 | 30 seconds | Keep arms and legs moving | Step side to side | | Russian Twists | 30 sec | 3 | 30 seconds | Keep back straight | Feet on the floor | | Bicycle Crunches | 30 sec | 3 | 30 seconds | Bring opposite elbow to knee | Keep feet on the ground | | Bear Crawls | 30 sec | 3 | 30 seconds | Move opposite hand and foot | Crawl slower | | Side Plank | 30 sec each side | 3 | 30 seconds | Stack feet, lift hips | Drop knee for support |

Cool-down (3-5 minutes)

• Same as above.

Complete in: Approximately 30 minutes

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Conclusion

With these ten full-body workouts under $50, you can efficiently work out at home without breaking the bank. Each workout is designed to fit into your busy schedule, requiring only 30-45 minutes. Feel free to mix and match these routines throughout your week for a varied workout experience.

For those looking for personalized coaching and real-time feedback, consider checking out HipTrain’s live 1-on-1 sessions with certified trainers.