Best 10 Full Body Workouts Under $50 for Beginners

Are you struggling to find effective full body workouts that fit your budget as a beginner? With gym memberships often exceeding $50 a month, it's no surprise that many professionals are looking for affordable home workout options. The good news is, you can achieve a full body workout without breaking the bank. In this guide, we’ll explore ten full body workouts that are beginner-friendly and cost under $50, allowing you to stay fit and healthy right at home.

Quick Stats Box:

• Total Time: 20-30 minutes each
• Equipment Needed: Minimal (often just a yoga mat)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 depending on intensity

1. Bodyweight Circuit Workout

What it is: A simple circuit using just your body weight.
Pricing: Free (no equipment)
Best for: Beginners looking to build strength and endurance.
Limitation: May not provide enough resistance for advanced users.

Exercises:

• Push-ups: 10 reps, 3 sets, 30 seconds rest. Form cue: Keep your body straight from head to heels.
• Squats: 15 reps, 3 sets, 30 seconds rest. Form cue: Push through your heels and squeeze your glutes at the top.
• Plank: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your elbows directly under your shoulders.

Summary Table:

| Exercise | Reps | Sets | Rest | |-------------|-------|------|--------------| | Push-ups | 10 | 3 | 30 seconds | | Squats | 15 | 3 | 30 seconds | | Plank | 30 sec| 3 | 30 seconds |

Complete in: 20 minutes

2. Resistance Band Full Body Workout

What it is: A workout using resistance bands to enhance strength.
Pricing: Resistance bands typically cost $10-$20.
Best for: Beginners wanting to add resistance to their workouts.
Limitation: Limited resistance for some exercises.

Exercises:

• Banded Squats: 12 reps, 3 sets, 45 seconds rest. Form cue: Ensure knees don’t go past toes.
• Banded Rows: 12 reps, 3 sets, 45 seconds rest. Form cue: Squeeze shoulder blades together at the end of the movement.
• Banded Chest Press: 12 reps, 3 sets, 45 seconds rest. Form cue: Keep elbows slightly bent throughout.

Summary Table:

| Exercise | Reps | Sets | Rest | |--------------------|------|------|--------------| | Banded Squats | 12 | 3 | 45 seconds | | Banded Rows | 12 | 3 | 45 seconds | | Banded Chest Press | 12 | 3 | 45 seconds |

Complete in: 25 minutes

3. Dumbbell Full Body Workout

What it is: A workout utilizing dumbbells for strength.
Pricing: Dumbbells range from $20-$40 for a pair.
Best for: Beginners wanting to build muscle.
Limitation: Requires purchase of dumbbells.

Exercises:

• Dumbbell Deadlifts: 10 reps, 3 sets, 60 seconds rest. Form cue: Keep back flat and hinge at the hips.
• Dumbbell Shoulder Press: 10 reps, 3 sets, 60 seconds rest. Form cue: Press straight up, avoiding arching your back.
• Dumbbell Lunges: 10 reps per leg, 3 sets, 60 seconds rest. Form cue: Keep your front knee over your ankle.

Summary Table:

| Exercise | Reps | Sets | Rest | |---------------------------|------------|------|--------------| | Dumbbell Deadlifts | 10 | 3 | 60 seconds | | Dumbbell Shoulder Press | 10 | 3 | 60 seconds | | Dumbbell Lunges | 10 per leg | 3 | 60 seconds |

Complete in: 30 minutes

4. HIIT Full Body Workout

What it is: A high-intensity interval training workout.
Pricing: Free (no equipment)
Best for: Beginners looking to improve cardiovascular fitness.
Limitation: High intensity may be challenging for some.

Exercises:

• Burpees: 30 seconds, 3 sets, 30 seconds rest. Form cue: Land softly to protect your joints.
• High Knees: 30 seconds, 3 sets, 30 seconds rest. Form cue: Drive knees up to hip level.
• Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest. Form cue: Maintain a flat back throughout.

Summary Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|--------------| | Burpees | 30 sec | 3 | 30 seconds | | High Knees | 30 sec | 3 | 30 seconds | | Mountain Climbers| 30 sec | 3 | 30 seconds |

Complete in: 20 minutes

5. Yoga Flow Full Body Workout

What it is: A gentle flow focusing on flexibility and strength.
Pricing: Free (no equipment)
Best for: Beginners looking for a low-impact workout.
Limitation: May not provide enough intensity for some.

Exercises:

• Downward Dog: 30 seconds, 3 sets, 30 seconds rest. Form cue: Push your heels towards the ground.
• Warrior II: 30 seconds per side, 3 sets, 30 seconds rest. Form cue: Keep your front knee bent and back leg straight.
• Child’s Pose: 30 seconds, 3 sets, 30 seconds rest. Form cue: Relax your arms and breathe deeply.

Summary Table:

| Exercise | Duration | Sets | Rest | |------------------|----------|------|--------------| | Downward Dog | 30 sec | 3 | 30 seconds | | Warrior II | 30 sec | 3 | 30 seconds | | Child’s Pose | 30 sec | 3 | 30 seconds |

Complete in: 20 minutes

6. Pilates Full Body Workout

What it is: A Pilates routine focusing on core strength and stability.
Pricing: Free (no equipment)
Best for: Beginners wanting to improve core strength.
Limitation: May not feel intense enough for some.

Exercises:

• The Hundred: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your chin tucked and shoulders down.
• Single Leg Stretch: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your lower back pressed into the mat.
• Plank with Shoulder Taps: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your hips stable while tapping.

Summary Table:

| Exercise | Duration | Sets | Rest | |-------------------------|----------|------|--------------| | The Hundred | 30 sec | 3 | 30 seconds | | Single Leg Stretch | 30 sec | 3 | 30 seconds | | Plank with Shoulder Taps| 30 sec | 3 | 30 seconds |

Complete in: 25 minutes

7. Circuit Training with Household Items

What it is: A workout using items you already have at home.
Pricing: Free (no equipment needed)
Best for: Beginners who want to utilize their environment.
Limitation: May require creativity to find suitable items.

Exercises:

• Chair Dips: 10 reps, 3 sets, 30 seconds rest. Form cue: Keep your elbows close to your body.
• Backpack Squats: 12 reps, 3 sets, 30 seconds rest. Form cue: Hold the backpack close to your chest.
• Towel Rows: 10 reps, 3 sets, 30 seconds rest. Form cue: Use a sturdy towel and pull with your back muscles.

Summary Table:

| Exercise | Reps | Sets | Rest | |------------------|-------|------|--------------| | Chair Dips | 10 | 3 | 30 seconds | | Backpack Squats | 12 | 3 | 30 seconds | | Towel Rows | 10 | 3 | 30 seconds |

Complete in: 20 minutes

8. Jump Rope Full Body Workout

What it is: A fun and engaging workout using a jump rope.
Pricing: Jump ropes typically cost $10-$20.
Best for: Beginners looking to improve coordination and cardiovascular fitness.
Limitation: Requires a little space and practice.

Exercises:

• Jump Rope: 1 minute, 3 sets, 30 seconds rest. Form cue: Keep your elbows close to your sides.
• Jump Rope High Knees: 30 seconds, 3 sets, 30 seconds rest. Form cue: Land softly on your feet.
• Jump Rope Side-to-Side: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your core engaged throughout.

Summary Table:

| Exercise | Duration | Sets | Rest | |----------------------------|----------|------|--------------| | Jump Rope | 1 min | 3 | 30 seconds | | Jump Rope High Knees | 30 sec | 3 | 30 seconds | | Jump Rope Side-to-Side | 30 sec | 3 | 30 seconds |

Complete in: 25 minutes

9. Core-Focused Full Body Workout

What it is: A workout emphasizing core strength and stability.
Pricing: Free (no equipment)
Best for: Beginners wanting to strengthen their core.
Limitation: May feel less intense for those who are more advanced.

Exercises:

• Russian Twists: 10 reps per side, 3 sets, 30 seconds rest. Form cue: Keep your back straight and twist from your waist.
• Leg Raises: 10 reps, 3 sets, 30 seconds rest. Form cue: Press your lower back into the mat.
• Bicycle Crunches: 10 reps per side, 3 sets, 30 seconds rest. Form cue: Keep your elbows wide and touch opposite knee.

Summary Table:

| Exercise | Reps | Sets | Rest | |-----------------------|------|------|--------------| | Russian Twists | 10 | 3 | 30 seconds | | Leg Raises | 10 | 3 | 30 seconds | | Bicycle Crunches | 10 | 3 | 30 seconds |

Complete in: 20 minutes

10. Stability Ball Full Body Workout

What it is: A workout using a stability ball for strength and balance.
Pricing: Stability balls usually cost around $20-$30.
Best for: Beginners wanting to improve balance and core strength.
Limitation: Requires a stability ball.

Exercises:

• Ball Squats: 12 reps, 3 sets, 45 seconds rest. Form cue: Keep the ball against your back.
• Ball Pass: 10 reps, 3 sets, 45 seconds rest. Form cue: Engage your core when passing the ball.
• Wall Ball Push-Ups: 8 reps, 3 sets, 45 seconds rest. Form cue: Keep elbows close to your body.

Summary Table:

| Exercise | Reps | Sets | Rest | |-------------------------|------|------|--------------| | Ball Squats | 12 | 3 | 45 seconds | | Ball Pass | 10 | 3 | 45 seconds | | Wall Ball Push-Ups | 8 | 3 | 45 seconds |

Complete in: 25 minutes

Conclusion

With these ten full body workouts under $50, you have plenty of affordable options to stay active and fit from the comfort of your home. Whether you choose bodyweight circuits, resistance bands, or even household items, each workout is designed for beginners and can be completed in a short time frame.

To progress, consider gradually increasing your reps, sets, or resistance as you become more comfortable with the movements.

Next Steps: Choose a workout routine that suits your preferences and schedule. Aim to do these workouts at least 3 times a week, allowing for rest days in between.