5 Full Body Exercises Under $50 That Deliver Results

Finding effective full body workouts on a budget can be a challenge, especially when you're balancing a busy schedule and limited space. You want to maximize your workout efficiency without breaking the bank, and fortunately, there are plenty of affordable options that can help you achieve your fitness goals. In this guide, we’ll cover five full body exercises that require minimal equipment, all for under $50.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands, stability ball, or a set of dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Before starting the workout, it’s essential to get your blood flowing and muscles warmed up. Here’s a quick warm-up routine:

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. High Knees: 1 minute
3. Bodyweight Squats: 1 minute, 10 reps
4. Torso Twists: 1 minute
5. Jumping Jacks: 1 minute

Full Body Exercises

1. Goblet Squat (with Dumbbell)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hold the dumbbell close to your chest, elbows pointing down.
• Modification: Bodyweight squats (no equipment)
• Harder Version: Increase weight or perform a squat jump

2. Resistance Band Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and pull the band towards your lower ribs.
• Modification: Seated band pulls
• Harder Version: Use a heavier resistance band or perform single-arm rows

3. Stability Ball Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Place your hands on the ball, keep your body in a straight line from head to heels.
• Modification: Knee push-ups
• Harder Version: Feet on the ball for decline push-ups

4. Dumbbell Deadlift

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and hinge at the hips to lower the weights.
• Modification: Bodyweight good mornings
• Harder Version: Increase weight or perform single-leg deadlifts

5. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Plank on knees
• Harder Version: Add a leg lift with each tap

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | Harder Version | |------------------------------|---------------|------|---------------|--------------------------|------------------------------| | Goblet Squat | 12 reps | 3 | 45 seconds | Bodyweight Squats | Increase weight/squat jump | | Resistance Band Row | 12 reps | 3 | 45 seconds | Seated band pulls | Heavier band/single-arm row | | Stability Ball Push-Up | 10 reps | 3 | 45 seconds | Knee push-ups | Feet on ball | | Dumbbell Deadlift | 12 reps | 3 | 45 seconds | Bodyweight good mornings | Increase weight/single-leg | | Plank to Shoulder Tap | 30 seconds | 3 | 45 seconds | Plank on knees | Add leg lift |

Cool-Down (3-5 Minutes)

Finish your workout with these cool-down stretches to aid recovery:

1. Standing Hamstring Stretch: 30 seconds per leg
2. Chest Stretch: 30 seconds
3. Child’s Pose: 1 minute
4. Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

These five full body exercises can be performed in the comfort of your home and are perfect for busy professionals. They require minimal equipment, are budget-friendly, and can be easily adjusted to match your fitness level.

Conclusion

Incorporate these exercises into your weekly routine to build strength and improve your overall fitness. Aim to complete this workout 2-3 times per week, allowing rest days in between.

Looking to enhance your fitness journey even more? Consider personalized coaching with real-time feedback from certified trainers at HipTrain.