Best 10 Full Body Workout Routines for Beginners on a Budget

Are you a busy professional struggling to find time for the gym, or perhaps you're intimidated by workout environments? Maybe you're just looking for a way to stay fit without breaking the bank. In 2026, you can get effective full body workouts at home that fit into your schedule and budget. Here, we present ten beginner-friendly routines that require minimal to no equipment, allowing you to maximize your fitness without the hefty price tag.

Quick Stats Box

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment or optional 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. Leg Swings - 30 seconds per leg
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Torso Twists - 1 minute

Full Body Workout Routines

1. Bodyweight Circuit

• Jumping Jacks: 30 seconds

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your arms straight above your head.
  • Modification: Step side to side instead of jumping.

• Push-Ups (Knee Push-Ups): 10 reps

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to knees.
  • Modification: Perform on knees for easier version.

• Bodyweight Squats: 12 reps

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Sit back as if in a chair, knees behind toes.
  • Modification: Use a chair for support.

2. Core & Cardio Combo

• Mountain Climbers: 30 seconds

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your core tight and drive your knees to your chest.
  • Modification: Slow down the pace.

• Plank (Knee Plank): 20 seconds

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your elbows under your shoulders.
  • Modification: Drop knees to the ground.

• Burpees (Half Burpees): 5 reps

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Jump back into a plank, then jump forward.
  • Modification: Step back instead of jumping.

3. Low Impact Strength

• Wall Sit: 30 seconds

  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back flat against the wall.
  • Modification: Reduce time to 15 seconds.

• Incline Push-Ups (on a table or countertop): 8 reps

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your elbows at a 45-degree angle.
  • Modification: Do regular push-ups on knees.

• Lunges (Reverse Lunges): 10 reps per leg

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your front knee over your ankle.
  • Modification: Hold onto a chair for balance.

4. Full Body Flow

• Yoga Sun Salutations: 5 rounds (30 seconds each)

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Move fluidly between poses.
  • Modification: Slow down the flow.

• Side Lunges: 10 reps per side

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your opposite leg straight.
  • Modification: Reduce depth of lunge.

• Tricep Dips (using a sturdy chair): 8 reps

  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your elbows close to your body.
  • Modification: Bend knees for easier version.

5. Tabata Workout (20 seconds on, 10 seconds off)

• High Knees
• Push-Ups
• Squats
• Plank

Repeat for 4 minutes (8 rounds total).

Cool-Down (3-5 minutes)

1. Forward Fold - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 30 seconds per leg
4. Cat-Cow Stretch - 1 minute

Complete in: 20-30 minutes

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|---------------|------|------------|----------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Step side to side | | Push-Ups | 10 reps | 3 | 45 seconds | Knee push-ups | | Bodyweight Squats | 12 reps | 3 | 45 seconds | Use a chair for support | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down the pace | | Plank | 20 seconds | 3 | 30 seconds | Knee plank | | Burpees | 5 reps | 3 | 45 seconds | Step back instead of jump | | Wall Sit | 30 seconds | 3 | 30 seconds | Reduce time to 15 seconds | | Incline Push-Ups | 8 reps | 3 | 45 seconds | Regular push-ups on knees | | Lunges | 10 reps/leg | 3 | 45 seconds | Hold onto a chair | | Yoga Sun Salutations | 5 rounds | 3 | 45 seconds | Slow down the flow | | Side Lunges | 10 reps/side | 3 | 45 seconds | Reduce depth of lunge | | Tricep Dips | 8 reps | 3 | 45 seconds | Bend knees for easier version| | Tabata Workout | 20/10 seconds | 8 | N/A | N/A |

Conclusion

These ten full body workout routines are designed for beginners who want to stay fit on a budget. With minimal equipment and time commitment, you can incorporate these routines into your weekly schedule. Aim to complete them 3 times a week, ensuring you rest in between sessions. As you progress, consider adding weights or increasing reps to challenge yourself further.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback from certified trainers.