Best 10 Full Body Workouts Under $50 You Can Do at Home

Struggling to find time for the gym? Or perhaps you're intimidated by the equipment and crowds? You’re not alone. Many busy professionals face these challenges but still want to stay fit. The good news is that you can achieve an effective full body workout without ever stepping foot in a gym or spending a fortune! In this guide, we’ll explore ten full body workouts that you can do at home for under $50, requiring minimal equipment.

Quick Stats Box

• Total Time: 30-45 minutes each workout
• Equipment Needed: Yoga mat, resistance bands, light dumbbells (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories per workout

1. Bodyweight Circuit

• Description: A high-intensity circuit using only your body weight.
• Equipment Needed: None
• Cost: Free

Workout Details:

• Exercises: Push-ups, Bodyweight Squats, Plank, Jumping Jacks
• Reps: 15 each
• Sets: 3
• Rest: 30 seconds between exercises
• Form Cue: Maintain a straight line from head to heels in push-ups.
• Modification: Knee push-ups for easier version, plyometric push-ups for harder.

2. Resistance Band Workout

• Description: Use resistance bands to target all major muscle groups.
• Equipment Needed: Resistance bands
• Cost: $10-30

Workout Details:

• Exercises: Band Squats, Bent-over Rows, Chest Press, Lateral Raises
• Reps: 12 each
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep elbows slightly bent during rows.
• Modification: Use lighter bands for an easier workout, double bands for more resistance.

3. Dumbbell Full Body Blast

• Description: Utilize light dumbbells to enhance strength and endurance.
• Equipment Needed: Light dumbbells (5-10 lbs)
• Cost: $20-40

Workout Details:

• Exercises: Dumbbell Deadlifts, Shoulder Press, Goblet Squats, Russian Twists
• Reps: 10-12 each
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your back flat during deadlifts.
• Modification: Use no weight for bodyweight versions, increase dumbbell weight for a challenge.

4. HIIT Home Workout

• Description: A high-intensity interval training session to maximize calorie burn.
• Equipment Needed: None
• Cost: Free

Workout Details:

• Exercises: Burpees, Mountain Climbers, High Knees, Squat Jumps
• Duration: 30 seconds per exercise
• Sets: 4
• Rest: 30 seconds between exercises
• Form Cue: Land softly on your feet during squat jumps.
• Modification: Step back instead of jumping for lower impact.

5. Yoga Fusion

• Description: A blend of yoga and strength training for flexibility and core strength.
• Equipment Needed: Yoga mat
• Cost: Free

Workout Details:

• Exercises: Warrior II, Plank to Side Plank, Bridge Pose, Downward Dog
• Duration: Hold each pose for 30 seconds
• Sets: 3
• Rest: 30 seconds between poses
• Form Cue: Keep your front knee aligned over your ankle in Warrior II.
• Modification: Drop to your knees during planks for an easier version.

6. Cardio & Core Combo

• Description: A workout designed to increase heart rate while strengthening your core.
• Equipment Needed: None
• Cost: Free

Workout Details:

• Exercises: Skaters, Plank Jacks, Bicycle Crunches, Flutter Kicks
• Duration: 30 seconds per exercise
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor during bicycle crunches.
• Modification: Slow down movements for a less intense option.

7. Pilates Power

• Description: A low-impact workout focusing on core strength and stability.
• Equipment Needed: Yoga mat
• Cost: Free

Workout Details:

• Exercises: The Hundred, Roll-Up, Leg Circles, Plank
• Duration: 30 seconds each
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Engage your core during the entire exercise.
• Modification: Bend your knees during the Roll-Up for an easier version.

8. Circuit Training with Household Items

• Description: Use everyday items for a full-body workout.
• Equipment Needed: Water bottles or a backpack
• Cost: Free

Workout Details:

• Exercises: Water Bottle Curls, Backpack Squats, Chair Dips, Step-Ups
• Reps: 12 each
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body during curls.
• Modification: Use lighter bottles or no weight for easier versions.

9. Tabata Training

• Description: Short bursts of intense activity followed by rest.
• Equipment Needed: None
• Cost: Free

Workout Details:

• Exercises: Jump Squats, Push-Ups, Burpees, Plank
• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds (4 minutes total per exercise)
• Rest: 1 minute between exercises
• Form Cue: Ensure your knees do not extend past your toes during jump squats.
• Modification: Step back instead of jumping for a lower impact version.

10. Dance Fitness

• Description: Combine fun and fitness with a dance workout.
• Equipment Needed: None
• Cost: Free

Workout Details:

• Exercises: Basic dance steps, side lunges, and arm movements
• Duration: 30 minutes continuous movement
• Sets: NA
• Rest: 1 minute after 15 minutes of dance
• Form Cue: Keep your core engaged while moving.
• Modification: Slow down movements for an easier option.

Cool-Down Section (3-5 minutes)

1. Forward Fold: Hold for 30 seconds
2. Child’s Pose: Hold for 30 seconds
3. Cat-Cow Stretch: 1 minute
4. Seated Forward Bend: Hold for 30 seconds
5. Deep Breathing: 1 minute, inhaling and exhaling deeply

Complete in: Approximately 30-45 minutes per workout

Conclusion

With these ten full body workouts under $50, you have no excuse not to get moving. They require minimal equipment, can be done in small spaces, and fit into even the busiest schedules. Start incorporating these workouts into your routine three times a week, and you’ll be on your way to achieving your fitness goals without breaking the bank.

Looking to take your workouts to the next level? Consider personalized coaching that offers real-time feedback and tailored workouts to suit your needs.