Best 10 Full Body Workouts Under $50 for Home Fitness

Struggling to fit in a full body workout due to a busy schedule or a tight budget? You’re not alone. Many busy professionals face the challenge of maintaining their fitness without breaking the bank or spending hours at a gym. The good news is that you can achieve an effective full body workout at home without spending a fortune. Here are the best 10 full body workouts under $50 that you can do right in your living room!

Quick Stats

• Total Time: 20-30 minutes each
• Equipment Needed: Minimal (some require no equipment)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-300 calories per workout

1. Bodyweight Circuit

• What it is: A circuit of bodyweight exercises that targets all major muscle groups.
• Price: Free (no equipment needed)
• Best For: Beginners
• Limitation: May not provide enough challenge for advanced users

Workout Details:

• Warm-Up: 5 minutes of dynamic stretching
• Exercises:
  • Push-Ups: 10-15 reps, 3 sets, 30 seconds rest, "Keep your body straight from head to heels." (Modification: Knee push-ups)
  • Squats: 15-20 reps, 3 sets, 30 seconds rest, "Keep your chest up and weight in your heels." (Modification: Chair squats)
  • Plank: 30 seconds, 3 sets, 30 seconds rest, "Keep your elbows directly under your shoulders." (Modification: Knee plank)

Cool Down:

• Stretch for 3-5 minutes focusing on major muscle groups.

Complete in: 25 minutes

2. Resistance Band Workout

• What it is: Full body workout using resistance bands for strength training.
• Price: $10-$25 for a set of bands
• Best For: All fitness levels
• Limitation: Bands may snap if not cared for properly

Workout Details:

• Warm-Up: 5 minutes of light cardio (jumping jacks)
• Exercises:
  • Band Squats: 15 reps, 3 sets, 30 seconds rest, "Stand on the band and pull it over your shoulders." (Modification: Bodyweight squats)
  • Bent Over Rows: 12 reps, 3 sets, 30 seconds rest, "Keep your back flat and pull the band towards your waist." (Modification: Seated row)
  • Overhead Press: 10-12 reps, 3 sets, 30 seconds rest, "Stand on the band and press overhead." (Modification: Lateral raises)

Cool Down:

• Stretch for 3-5 minutes focusing on arms and legs.

Complete in: 30 minutes

3. HIIT (High-Intensity Interval Training)

• What it is: Short bursts of intense exercise followed by rest.
• Price: Free (no equipment needed)
• Best For: Intermediate fitness levels
• Limitation: May be too intense for beginners

Workout Details:

• Warm-Up: 5 minutes of dynamic movements
• Exercises:
  • Burpees: 30 seconds, 4 sets, 30 seconds rest, "Jump high and land softly." (Modification: Step back instead of jumping)
  • Mountain Climbers: 30 seconds, 4 sets, 30 seconds rest, "Drive your knees towards your chest." (Modification: Slow down the pace)
  • Jump Squats: 30 seconds, 4 sets, 30 seconds rest, "Land softly and keep your knees behind your toes." (Modification: Standard squats)

Cool Down:

• Stretch for 3-5 minutes focusing on legs and back.

Complete in: 20 minutes

4. Yoga Flow

• What it is: A sequence of yoga poses that engage the entire body.
• Price: Free (no equipment needed)
• Best For: All fitness levels
• Limitation: May not provide enough strength training

Workout Details:

• Warm-Up: 5 minutes of gentle stretches
• Exercises:
  • Downward Dog: Hold for 30 seconds, 3 sets, 15 seconds rest, "Press your heels towards the ground." (Modification: Bend knees)
  • Warrior II: Hold for 30 seconds per side, 3 sets, 15 seconds rest, "Keep your front knee over your ankle." (Modification: Shorter stance)
  • Bridge Pose: Hold for 30 seconds, 3 sets, 15 seconds rest, "Squeeze your glutes at the top." (Modification: Support with hands)

Cool Down:

• Stretch for 3-5 minutes focusing on hips and lower back.

Complete in: 30 minutes

5. Dumbbell Full Body Workout

• What it is: A workout using dumbbells for strength and conditioning.
• Price: $20-$40 for a set of dumbbells
• Best For: Intermediate users
• Limitation: Requires some equipment

Workout Details:

• Warm-Up: 5 minutes of arm circles and leg swings
• Exercises:
  • Dumbbell Deadlifts: 12 reps, 3 sets, 45 seconds rest, "Keep your back flat and hinge at the hips." (Modification: Bodyweight deadlifts)
  • Shoulder Press: 10-12 reps, 3 sets, 45 seconds rest, "Press overhead without arching your back." (Modification: Lateral raises)
  • Dumbbell Lunges: 10 reps per leg, 3 sets, 45 seconds rest, "Step forward and keep the front knee behind your toes." (Modification: Static lunges)

Cool Down:

• Stretch for 3-5 minutes focusing on arms and legs.

Complete in: 30 minutes

6. Pilates Full Body Workout

• What it is: A Pilates routine focusing on core strength and flexibility.
• Price: Free (no equipment needed)
• Best For: All fitness levels
• Limitation: May not provide enough intensity for advanced users

Workout Details:

• Warm-Up: 5 minutes of gentle stretching
• Exercises:
  • The Hundred: 30 seconds, 3 sets, 30 seconds rest, "Keep your shoulders off the mat." (Modification: Bend knees)
  • Roll-Up: 10 reps, 3 sets, 30 seconds rest, "Articulate your spine as you roll up and down." (Modification: Use a strap)
  • Side Leg Lifts: 12 reps per side, 3 sets, 30 seconds rest, "Keep your hips stacked." (Modification: Bend bottom leg)

Cool Down:

• Stretch for 3-5 minutes focusing on core and lower back.

Complete in: 25 minutes

7. Cardio Blast

• What it is: A high-energy cardio workout for full body conditioning.
• Price: Free (no equipment needed)
• Best For: Intermediate to advanced users
• Limitation: May not be suitable for those with joint issues

Workout Details:

• Warm-Up: 5 minutes of light jogging in place
• Exercises:
  • High Knees: 30 seconds, 4 sets, 30 seconds rest, "Lift your knees to hip level." (Modification: March in place)
  • Skaters: 30 seconds, 4 sets, 30 seconds rest, "Jump side to side landing softly." (Modification: Side steps)
  • Jumping Jacks: 30 seconds, 4 sets, 30 seconds rest, "Land softly and keep a steady rhythm." (Modification: Step jacks)

Cool Down:

• Stretch for 3-5 minutes focusing on legs and shoulders.

Complete in: 20 minutes

8. Core Strength Workout

• What it is: A workout focused on strengthening the core muscles.
• Price: Free (no equipment needed)
• Best For: All fitness levels
• Limitation: May not provide enough overall body engagement

Workout Details:

• Warm-Up: 5 minutes of torso twists and side bends
• Exercises:
  • Plank: 30-45 seconds, 3 sets, 30 seconds rest, "Keep your body straight and hips level." (Modification: Knee plank)
  • Russian Twists: 15 reps per side, 3 sets, 30 seconds rest, "Keep your feet off the floor for more challenge." (Modification: Feet on the floor)
  • Bicycle Crunches: 15 reps per side, 3 sets, 30 seconds rest, "Focus on the twist and control your movement." (Modification: Standard crunches)

Cool Down:

• Stretch for 3-5 minutes focusing on core and back.

Complete in: 25 minutes

9. Low Impact Full Body Workout

• What it is: A gentle, low-impact workout suitable for all levels.
• Price: Free (no equipment needed)
• Best For: Beginners and those with joint issues
• Limitation: May not provide enough intensity for advanced users

Workout Details:

• Warm-Up: 5 minutes of gentle movements
• Exercises:
  • Chair Pose: Hold for 30 seconds, 3 sets, 30 seconds rest, "Sit back as if in a chair." (Modification: Use a wall for support)
  • Seated Leg Lifts: 12 reps per leg, 3 sets, 30 seconds rest, "Keep your back straight." (Modification: Bend knee)
  • Side Arm Raises: 10-12 reps, 3 sets, 30 seconds rest, "Lift arms to shoulder height." (Modification: No weights)

Cool Down:

• Stretch for 3-5 minutes focusing on legs and arms.

Complete in: 30 minutes

10. Full Body Stretch and Recovery

• What it is: A gentle routine focusing on recovery and flexibility.
• Price: Free (no equipment needed)
• Best For: All fitness levels
• Limitation: Not a workout for strength or cardio

Workout Details:

• Warm-Up: 5 minutes of gentle movements
• Exercises:
  • Cat-Cow Stretch: 1 minute, 3 sets, 30 seconds rest, "Alternate between arching and rounding your back." (Modification: Seated cat-cow)
  • Forward Bend: Hold for 30 seconds, 3 sets, 30 seconds rest, "Bend at the hips, not the waist." (Modification: Bend knees)
  • Child’s Pose: Hold for 1 minute, 3 sets, 30 seconds rest, "Relax your forehead on the mat." (Modification: Use a cushion)

Cool Down:

• Stretch for 3-5 minutes focusing on breathing and relaxation.

Complete in: 20 minutes

Conclusion

With these 10 full body workouts under $50, you have everything you need to get fit at home without overspending. Whether you prefer bodyweight exercises, resistance bands, or dumbbells, you can find a routine that fits your schedule and budget. For ongoing support and personalized coaching, consider the benefits of live 1-on-1 video training with certified trainers from HipTrain.