10 Must-Try Full Body Workouts for Beginners on a Budget

Finding effective full-body workouts that fit your budget and can be done at home can feel overwhelming. With gym memberships and personal training sessions costing a fortune, many beginners struggle to start their fitness journey. If you're pressed for time, space, or money, these 10 must-try full-body workouts are designed just for you.

Quick Stats

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, though light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, warm up your body to prevent injury and improve performance.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats - 1 minute (slow and controlled)
3. High Knees - 30 seconds (drive knees up high)
4. Torso Twists - 1 minute (twist from side to side)
5. Leg Swings - 1 minute (30 seconds each leg, front to back)

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Chair squats (sit back into a chair).

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels/knees.
• Modification: Wall push-ups for easier version.

3. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for a harder version.

4. Plank (Knee or Standard)

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and engage your core.
• Modification: Plank on your knees for easier version.

5. Alternating Lunges

• Reps: 10 (each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Step-back lunges for less intensity.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow mountain climbers for easier version.

7. Tricep Dips (using a sturdy chair)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to reduce difficulty.

8. Side Leg Raises

• Reps: 12 (each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight, lift leg to hip height.
• Modification: Lying down for easier version.

9. Bicycle Crunches

• Reps: 15 (each side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Bring opposite elbow to knee while extending the other leg.
• Modification: Keep feet on the ground for easier version.

10. Burpees (or Half Burpees)

• Reps: 8
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, land softly.
• Modification: Step back instead of jumping for easier version.

Complete Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|---------------|------|------------|-------------------------| | Bodyweight Squats | 15 | 3 | 45 seconds | Chair Squats | | Push-Ups | 10 | 3 | 45 seconds | Wall Push-Ups | | Glute Bridges | 15 | 3 | 45 seconds | Single-Leg Glute Bridge | | Plank | 30 seconds | 3 | 45 seconds | Knee Plank | | Alternating Lunges | 10 each leg | 3 | 45 seconds | Step-Back Lunges | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow Mountain Climbers | | Tricep Dips | 10 | 3 | 45 seconds | Bend Knees | | Side Leg Raises | 12 each leg | 3 | 45 seconds | Lying Down | | Bicycle Crunches | 15 each side | 3 | 45 seconds | Feet on Ground | | Burpees | 8 | 3 | 45 seconds | Half Burpees |

Cool-Down (3-5 Minutes)

Finish your workout with some stretching to aid recovery.

1. Standing Forward Bend - 30 seconds
2. Seated Hamstring Stretch - 30 seconds (each leg)
3. Child's Pose - 1 minute
4. Cat-Cow Stretches - 1 minute

Complete in: 20-30 minutes

Conclusion

These 10 full-body workouts are perfect for beginners looking to stay fit on a budget. They require little to no equipment and can be done in the comfort of your home. Aim to complete these workouts 3 times a week with rest days in between to allow your muscles to recover and grow stronger.

If you're ready to take your training to the next level, consider adding personalized coaching. Get real-time feedback to ensure you're using the best form possible and maximizing your results.