Best 10 Full Body Workouts Under $50 for Beginners in 2026

Finding effective full body workouts that fit your budget can feel overwhelming, especially when you're just starting out. With busy schedules and limited space, many beginners struggle to find the right routines that won't break the bank or require a gym membership. Fortunately, in 2026, there are plenty of affordable options to help you get fit right from the comfort of your home.

Quick Stats Box:

• Total Time: Approximately 30-45 minutes each
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

A simple yet effective routine utilizing just your body weight.

• Exercises:
  • Push-ups: 10 reps, 3 sets, 30 seconds rest, "Keep your body in a straight line."
  • Squats: 12 reps, 3 sets, 30 seconds rest, "Squeeze your glutes at the top."
  • Plank: 30 seconds, 3 sets, 30 seconds rest, "Keep your hips level."

Modification: Knee push-ups for beginners, hold plank on knees.

2. Dumbbell Full Body Blitz

Using light dumbbells to enhance bodyweight movements.

• Exercises:
  • Dumbbell Deadlifts: 10 reps, 3 sets, 30 seconds rest, "Keep your back straight."
  • Dumbbell Shoulder Press: 10 reps, 3 sets, 30 seconds rest, "Press straight overhead."
  • Dumbbell Lunges: 10 reps each leg, 3 sets, 30 seconds rest, "Step forward, keep your front knee behind your toes."

Modification: Bodyweight lunges without dumbbells.

3. HIIT Full Body Blast

High-intensity interval training to maximize calorie burn.

• Exercises:
  • Jumping Jacks: 30 seconds, 3 sets, 15 seconds rest, "Land softly to protect your joints."
  • Burpees: 10 reps, 3 sets, 30 seconds rest, "Jump high and land softly."
  • Mountain Climbers: 30 seconds, 3 sets, 15 seconds rest, "Drive your knees to your chest."

Modification: Step back instead of jumping for burpees.

4. Yoga Flow for Strength

A gentle yet challenging yoga routine to build strength and flexibility.

• Exercises:
  • Downward Dog to Plank: 5 reps, 3 sets, 30 seconds rest, "Hold the plank for 2 seconds."
  • Warrior II: 30 seconds each side, 3 sets, 30 seconds rest, "Keep your front knee bent."
  • Boat Pose: 30 seconds, 3 sets, 30 seconds rest, "Keep your back straight."

Modification: Hold onto a wall for balance in Warrior II.

5. Resistance Band Full Body Workout

Using affordable resistance bands to add intensity.

• Exercises:
  • Band Squats: 12 reps, 3 sets, 30 seconds rest, "Push through your heels."
  • Band Chest Press: 10 reps, 3 sets, 30 seconds rest, "Press outwards, keeping elbows slightly bent."
  • Band Rows: 10 reps, 3 sets, 30 seconds rest, "Squeeze your shoulder blades together."

Modification: Use lighter bands or perform without bands.

6. Pilates Full Body Routine

Focus on core strength and stability.

• Exercises:
  • The Hundred: 30 seconds, 3 sets, 30 seconds rest, "Keep your legs together and low."
  • Roll-Up: 10 reps, 3 sets, 30 seconds rest, "Control your descent."
  • Side Leg Lifts: 10 reps each side, 3 sets, 30 seconds rest, "Keep your hips stacked."

Modification: Bend knees for The Hundred.

7. Cardio Dance Workout

Fun, energetic routines to get your heart pumping.

• Exercises:
  • Basic Step Touch: 1 minute, 3 sets, 30 seconds rest, "Add arm movements for intensity."
  • Grapevine: 1 minute, 3 sets, 30 seconds rest, "Keep your steps light."
  • Freestyle Dance: 1 minute, 3 sets, 30 seconds rest, "Let loose and have fun!"

Modification: Slow down the pace if needed.

8. Tabata Workout

Alternate between high-intensity exercises and rest.

• Exercises:
  • High Knees: 20 seconds, 8 rounds, 10 seconds rest, "Pump your arms for momentum."
  • Push-ups: 20 seconds, 8 rounds, 10 seconds rest, "Keep your core tight."
  • Squat Jumps: 20 seconds, 8 rounds, 10 seconds rest, "Land softly."

Modification: Step instead of jump for high knees.

9. Stability Ball Workout

Using a stability ball for balance and strength.

• Exercises:
  • Wall Ball Squat: 10 reps, 3 sets, 30 seconds rest, "Keep your back against the ball."
  • Ball Pass: 10 reps, 3 sets, 30 seconds rest, "Control the ball with your hands and feet."
  • Ball Plank: 30 seconds, 3 sets, 30 seconds rest, "Keep your body straight."

Modification: Perform without the ball.

10. Circuit Training

Combine strength and cardio in a circuit format.

• Exercises:
  • Jump Rope: 1 minute, 3 sets, 30 seconds rest, "Keep your jumps low."
  • Push-ups: 10 reps, 3 sets, 30 seconds rest, "Maintain a tight core."
  • Bodyweight Squats: 12 reps, 3 sets, 30 seconds rest, "Squeeze at the top."

Modification: Use a low-impact option by stepping instead of jumping rope.

Cool-Down (3-5 minutes)

• Stretching Routine:
  • Forward Fold: 30 seconds
  • Child's Pose: 30 seconds
  • Seated Hamstring Stretch: 30 seconds each leg

Workout Summary Table

| Workout | Total Time | Equipment Needed | Difficulty Level | Calories Burned | |-----------------------------|------------|------------------|------------------|------------------| | Bodyweight Circuit | 30 mins | No equipment | Beginner-friendly | 150-200 | | Dumbbell Full Body Blitz | 30 mins | Light dumbbells | Beginner-friendly | 200-250 | | HIIT Full Body Blast | 30 mins | No equipment | Beginner-friendly | 200-250 | | Yoga Flow for Strength | 30 mins | No equipment | Beginner-friendly | 150-200 | | Resistance Band Full Body | 30 mins | Resistance bands | Beginner-friendly | 200-250 | | Pilates Full Body Routine | 30 mins | No equipment | Beginner-friendly | 150-200 | | Cardio Dance Workout | 30 mins | No equipment | Beginner-friendly | 200-250 | | Tabata Workout | 30 mins | No equipment | Beginner-friendly | 200-250 | | Stability Ball Workout | 30 mins | Stability ball | Beginner-friendly | 150-200 | | Circuit Training | 30 mins | No equipment | Beginner-friendly | 200-250 |

Complete in: 30-45 minutes

In 2026, getting started on your fitness journey doesn't have to be expensive or complicated. These full body workouts are designed to be accessible for beginners, and they can be done in your living room with minimal to no equipment.

Next Steps

Try incorporating one or two of these workouts into your weekly routine, aiming for 3-4 sessions per week. As you grow more comfortable, consider increasing the intensity or duration. Remember, consistency is key to seeing results.