10 Best Full Body Workouts Under $50 You Can Do at Home

Finding effective workouts that fit your budget and schedule can be a challenge, especially for busy professionals who want to maximize their fitness without stepping foot in a gym. The good news? You can achieve a full-body workout at home for under $50, making fitness accessible without breaking the bank.

Quick Stats Box

• Total Time: 20-30 minutes per workout
• Equipment Needed: Yoga mat, resistance bands, light dumbbells (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

What It Is: A series of bodyweight exercises targeting all major muscle groups.
Price: Free
Best For: Beginners looking for a no-cost option.
Limitation: May be less challenging for advanced users.

Exercises:

• Squats: 15 reps, 3 sets, 30 seconds rest. Tempo: 2 seconds down, 1-second pause, 2 seconds up. Form Cue: Keep your chest lifted.
• Push-Ups: 10 reps, 3 sets, 30 seconds rest. Modification: Knee push-ups.
• Plank: 30 seconds, 3 sets, 30 seconds rest. Form Cue: Keep your body in a straight line.

Complete in: 20 minutes

2. Resistance Band Workout

What It Is: A full-body workout using resistance bands to enhance strength.
Price: Resistance bands cost around $10-$20.
Best For: Those wanting to add resistance without heavy weights.
Limitation: Bands may not provide enough resistance for advanced lifters.

Exercises:

• Band Squats: 15 reps, 3 sets, 30 seconds rest. Form Cue: Press through your heels.
• Bent Over Rows: 12 reps, 3 sets, 30 seconds rest. Modification: Seated rows.
• Shoulder Press: 12 reps, 3 sets, 30 seconds rest. Form Cue: Engage your core throughout.

Complete in: 25 minutes

3. Dumbbell Full Body Blast

What It Is: A workout using light dumbbells to tone and strengthen.
Price: Dumbbells range from $20-$30.
Best For: Individuals looking to build strength at home.
Limitation: Requires purchasing equipment.

Exercises:

• Dumbbell Deadlifts: 12 reps, 3 sets, 30 seconds rest. Form Cue: Keep your back flat.
• Dumbbell Chest Press: 12 reps, 3 sets, 30 seconds rest. Modification: Floor press.
• Dumbbell Lunges: 12 reps on each leg, 3 sets, 30 seconds rest. Form Cue: Step forward and lower your back knee.

Complete in: 30 minutes

4. HIIT Full Body Workout

What It Is: A high-intensity interval training session for maximum calorie burn.
Price: Free
Best For: Those looking to get a quick workout in.
Limitation: May be too intense for beginners.

Exercises:

• Jumping Jacks: 30 seconds, 5 sets, 15 seconds rest. Form Cue: Land softly.
• Burpees: 10 reps, 5 sets, 15 seconds rest. Modification: Step back instead of jumping.
• Mountain Climbers: 30 seconds, 5 sets, 15 seconds rest. Form Cue: Keep your hands under your shoulders.

Complete in: 20 minutes

5. Pilates Full Body Routine

What It Is: A low-impact workout focusing on core strength and flexibility.
Price: Free (many online resources available).
Best For: Individuals with joint concerns.
Limitation: May not feel intense enough for some.

Exercises:

• The Hundred: 30 seconds, 3 sets, 30 seconds rest. Form Cue: Keep your head and shoulders lifted.
• Roll-Up: 10 reps, 3 sets, 30 seconds rest. Modification: Bend knees.
• Leg Circles: 10 reps each direction, 3 sets, 30 seconds rest. Form Cue: Keep your hips stable.

Complete in: 25 minutes

6. Tabata Training

What It Is: A timed workout with 20 seconds of intense work followed by 10 seconds of rest.
Price: Free
Best For: Quick, efficient workouts.
Limitation: May be too fast-paced for beginners.

Exercises:

• Squat Jumps: 20 seconds, 8 rounds, 10 seconds rest. Form Cue: Use your arms for momentum.
• High Knees: 20 seconds, 8 rounds, 10 seconds rest. Modification: March in place.
• Plank Jacks: 20 seconds, 8 rounds, 10 seconds rest. Form Cue: Keep your core tight.

Complete in: 20 minutes

7. Yoga Flow

What It Is: A gentle full-body workout focusing on flexibility and relaxation.
Price: Free
Best For: Stress relief and mobility.
Limitation: Not strength-focused.

Exercises:

• Downward Dog: Hold for 30 seconds, 3 sets, 15 seconds rest. Form Cue: Press your heels towards the floor.
• Warrior II: Hold for 30 seconds each side, 3 sets, 15 seconds rest. Form Cue: Keep front knee over ankle.
• Tree Pose: Hold for 30 seconds each side, 3 sets, 15 seconds rest. Form Cue: Focus on a point in front of you.

Complete in: 25 minutes

8. Core Strengthening Workout

What It Is: A targeted workout focusing on core stability and strength.
Price: Free
Best For: Building core strength for all fitness levels.
Limitation: May require modifications for lower back issues.

Exercises:

• Plank: 45 seconds, 3 sets, 30 seconds rest. Form Cue: Keep your elbows under your shoulders.
• Russian Twists: 15 reps each side, 3 sets, 30 seconds rest. Modification: Keep feet on the ground.
• Leg Raises: 12 reps, 3 sets, 30 seconds rest. Form Cue: Lower slowly to avoid back strain.

Complete in: 20 minutes

9. Circuit Training

What It Is: A combination of strength and cardio exercises.
Price: Free
Best For: Overall fitness and endurance.
Limitation: May require space.

Exercises:

• Burpees: 10 reps, 3 sets, 45 seconds rest. Form Cue: Full extension at the top.
• Kettlebell Swings: 12 reps, 3 sets, 45 seconds rest. Modification: Use a dumbbell or no weight.
• Jump Rope: 1 minute, 3 sets, 45 seconds rest. Form Cue: Keep your elbows close to your body.

Complete in: 30 minutes

10. Dance Fitness

What It Is: A fun, energetic workout integrating dance moves.
Price: Free
Best For: Enjoying fitness while improving coordination.
Limitation: May not feel like a traditional workout.

Exercises:

• Warm-Up Dance Moves: 5 minutes, no rest. Form Cue: Move freely to the rhythm.
• Choreographed Routine: 10 minutes, no rest. Modification: Follow along at your own pace.
• Cool Down Stretch: 5 minutes, no rest. Form Cue: Breathe deeply.

Complete in: 20 minutes

Cool-Down Section

Finish every workout with a 3-5 minute cool-down to help your body recover. Focus on deep breathing and gentle stretches for the major muscle groups you worked.

Conclusion

These 10 full body workouts under $50 provide a budget-friendly way to stay fit at home without sacrificing effectiveness. From bodyweight circuits to resistance band workouts, there's something for everyone, regardless of fitness level. Choose a few that resonate with you, and aim to incorporate them into your weekly routine.

For those looking for personalized guidance, consider live 1-on-1 video training with certified trainers through HipTrain, where you can receive real-time feedback on your form.