Best 10 Full Body Workouts for Beginners on a Budget (Under $50)

Finding effective workout routines that fit into a busy lifestyle and budget can feel overwhelming. The gym can be intimidating, and investing in expensive equipment is often out of reach. Fortunately, you can achieve a full-body workout at home without breaking the bank. Below, we present ten beginner-friendly full-body workouts that require minimal equipment and are budget-friendly, all under $50.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required or light weights (optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Workout Summary:

• Duration: 20 minutes
• Equipment: No equipment
• Reps/Sets: 3 sets of 10-15 reps
• Rest: 30 seconds between exercises

Exercises:

• Push-Ups

  • Reps: 10-15
  • Sets: 3
  • Rest: 30 seconds
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form cue: Keep your body in a straight line from head to heels.
  • Modification: Knee push-ups for easier version.

• Squats

  • Reps: 15
  • Sets: 3
  • Rest: 30 seconds
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form cue: Push through your heels and keep your chest up.
  • Modification: Chair squats for easier version.

• Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your elbows under your shoulders and hips level.
  • Modification: Plank on knees for easier version.

Complete in: 20 minutes

2. Dumbbell Full Body Blast

Workout Summary:

• Duration: 25 minutes
• Equipment: Light dumbbells (5-10 lbs)
• Reps/Sets: 3 sets of 10 reps
• Rest: 45 seconds between exercises

Exercises:

• Dumbbell Deadlifts

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form cue: Keep your back straight and hinge at the hips.
  • Modification: Use a single dumbbell for easier version.

• Dumbbell Shoulder Press

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Tempo: 2 seconds up, 1 second pause, 2 seconds down
  • Form cue: Press straight overhead without arching your back.
  • Modification: Seated shoulder press for easier version.

• Dumbbell Lunges

  • Reps: 10 per leg
  • Sets: 3
  • Rest: 45 seconds
  • Tempo: 2 seconds down, 1 second pause, 2 seconds up
  • Form cue: Step forward and lower your back knee toward the ground.
  • Modification: Bodyweight lunges for easier version.

Complete in: 25 minutes

3. HIIT Full Body Workout

Workout Summary:

• Duration: 30 minutes
• Equipment: No equipment
• Reps/Sets: 4 rounds of 30 seconds on, 30 seconds off
• Rest: 1 minute between rounds

Exercises:

• Burpees

  • Duration: 30 seconds
  • Rest: 30 seconds
  • Form cue: Jump your feet back and keep your core tight.
  • Modification: Step back instead of jumping for easier version.

• Mountain Climbers

  • Duration: 30 seconds
  • Rest: 30 seconds
  • Form cue: Keep your hips low and drive your knees toward your chest.
  • Modification: Slow down the pace for easier version.

• Jumping Jacks

  • Duration: 30 seconds
  • Rest: 30 seconds
  • Form cue: Land softly and keep your knees slightly bent.
  • Modification: Step side to side for easier version.

Complete in: 30 minutes

4. Yoga Flow

Workout Summary:

• Duration: 25 minutes
• Equipment: Yoga mat (optional)
• Reps/Sets: N/A
• Rest: N/A

Exercises:

• Downward Dog to Plank Flow

  • Duration: 1 minute
  • Form cue: Press through your palms and heels.

• Warrior II Pose

  • Duration: 1 minute per side
  • Form cue: Keep your front knee over your ankle and arms extended.

• Child’s Pose

  • Duration: 2 minutes
  • Form cue: Relax your forehead to the mat and breathe deeply.

Complete in: 25 minutes

5. Resistance Band Full Body Workout

Workout Summary:

• Duration: 30 minutes
• Equipment: Resistance band (under $20)
• Reps/Sets: 3 sets of 12 reps
• Rest: 30 seconds between exercises

Exercises:

• Resistance Band Rows

  • Reps: 12
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your elbows close to your body as you pull.
  • Modification: Use a lighter band for easier version.

• Resistance Band Squats

  • Reps: 12
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Press against the band as you squat down.
  • Modification: Bodyweight squats for easier version.

• Resistance Band Chest Press

  • Reps: 12
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your elbows slightly bent as you press forward.
  • Modification: Use a lighter band for easier version.

Complete in: 30 minutes

6. Core and Cardio Combo

Workout Summary:

• Duration: 20 minutes
• Equipment: No equipment
• Reps/Sets: 3 sets of 15 reps
• Rest: 30 seconds between exercises

Exercises:

• High Knees

  • Duration: 30 seconds
  • Rest: 30 seconds
  • Form cue: Drive your knees up to hip level.
  • Modification: March in place for easier version.

• Russian Twists

  • Reps: 15 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your back straight and twist from your waist.
  • Modification: Keep your feet on the ground for easier version.

• Plank Jacks

  • Duration: 30 seconds
  • Rest: 30 seconds
  • Form cue: Jump feet out and in while maintaining plank position.
  • Modification: Step feet out one at a time for easier version.

Complete in: 20 minutes

7. Plyometric Full Body Workout

Workout Summary:

• Duration: 25 minutes
• Equipment: No equipment
• Reps/Sets: 3 sets of 10 reps
• Rest: 45 seconds between exercises

Exercises:

• Jump Squats

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form cue: Land softly to protect your knees.
  • Modification: Regular squats for easier version.

• Skater Jumps

  • Reps: 10 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form cue: Keep your core tight and land softly.
  • Modification: Step side to side for easier version.

• Tuck Jumps

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form cue: Bring knees to chest as you jump.
  • Modification: Knee lifts for easier version.

Complete in: 25 minutes

8. Barre Inspired Workout

Workout Summary:

• Duration: 30 minutes
• Equipment: No equipment or sturdy chair for balance
• Reps/Sets: 3 sets of 12-15 reps
• Rest: 30 seconds between exercises

Exercises:

• Plié Squats

  • Reps: 12-15
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your heels together and toes turned out.
  • Modification: Regular squats for easier version.

• Leg Lifts

  • Reps: 12 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your hips square as you lift your leg.
  • Modification: Lower leg lifts for easier version.

• Arm Circles

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Keep your shoulders down and arms straight.
  • Modification: Smaller circles for easier version.

Complete in: 30 minutes

9. Cardio and Strength Fusion

Workout Summary:

• Duration: 25 minutes
• Equipment: No equipment
• Reps/Sets: 3 sets of 10-12 reps
• Rest: 30 seconds between exercises

Exercises:

• Lateral Lunges

  • Reps: 10 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Push off your heel to return to standing.
  • Modification: Use a chair for balance for easier version.

• Inchworms

  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Walk your hands out to a plank position slowly.
  • Modification: Step instead of walk for easier version.

• Star Jumps

  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form cue: Jump with arms and legs out wide.
  • Modification: Step out instead of jumping for easier version.

Complete in: 25 minutes

10. Total Body Tabata

Workout Summary:

• Duration: 20 minutes
• Equipment: No equipment
• Reps/Sets: 4 rounds of 20 seconds on, 10 seconds off
• Rest: 1 minute between rounds

Exercises:

• Jumping Jacks

  • Duration: 20 seconds
  • Rest: 10 seconds
  • Form cue: Keep your chest lifted and land softly.
  • Modification: Step out for easier version.

• Bodyweight Squats

  • Duration: 20 seconds
  • Rest: 10 seconds
  • Form cue: Keep your knees behind your toes.
  • Modification: Chair squats for easier version.

• Burpees

  • Duration: 20 seconds
  • Rest: 10 seconds
  • Form cue: Jump feet back while keeping your core tight.
  • Modification: Step back instead of jumping for easier version.

Complete in: 20 minutes

Conclusion

With these ten full-body workouts, you can effectively build strength and improve your fitness level without spending a fortune or requiring a gym membership. Each workout is designed to be beginner-friendly and can be completed in the comfort of your home. Choose a few of your favorites, and aim to incorporate them into your weekly routine.

Next Steps

• Start with 2-3 workouts per week and gradually increase the frequency.
• Consider investing in a couple of light weights or resistance bands for added variety.
• Explore personalized coaching options to enhance your training with real-time feedback.