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

Struggling to find an effective workout routine that fits your busy schedule and budget? You’re not alone. Many professionals feel overwhelmed by gym intimidation, high membership costs, and the pressure of fitting workouts into their packed days. Thankfully, you can achieve a full-body workout right at home without breaking the bank or requiring extensive equipment. In this guide, we present the best 10 full body workouts you can do at home for under $50.

Quick Stats Box

• Total Time: Each workout takes approximately 20-30 minutes including warm-up
• Equipment Needed: Yoga mat (required), resistance bands (optional), light dumbbells (5-10 lbs) (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

• What it is: A series of bodyweight exercises targeting all major muscle groups.
• Price: Free (no equipment needed).
• Best for: Beginners looking for a simple, effective workout.
• Limitation: May not provide enough resistance for advanced users.

Workout Breakdown

1. Warm-Up (5 min)

   • Jumping jacks: 1 min
   • Arm circles: 1 min
   • Leg swings: 1 min each leg
   • High knees: 1 min

2. Exercises | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|--------------------|--------------------------------------|--------------------------------------| | Push-Ups | 10-15 | 3 | 45 seconds between | Keep your body straight from head to heels | Knee push-ups for easier version | | Bodyweight Squats | 15-20 | 3 | 45 seconds between | Push through your heels and squeeze glutes at the top | Reduce depth for easier version | | Plank | 30 seconds| 3 | 45 seconds between | Keep your body in a straight line | Drop knees to the ground for easier version | | Lunges | 10 each leg| 3 | 45 seconds between | Step forward and lower your back knee to the ground | Shorter steps for easier version |

3. Cool Down (3-5 min)

   • Hamstring stretch: 1 min each leg
   • Shoulder stretch: 1 min
   • Child's pose: 1 min

Complete in: 20-25 minutes

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2. Resistance Band Circuit

• What it is: A workout using resistance bands to add intensity.
• Price: Resistance bands cost around $10-20.
• Best for: Those wanting to build strength without weights.
• Limitation: Resistance bands may not offer enough challenge for advanced lifters.

Workout Breakdown

1. Warm-Up (5 min): Same as above.

2. Exercises | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|--------------------|--------------------------------------|--------------------------------------| | Band Squats | 15-20 | 3 | 45 seconds between | Push through heels, keep chest up | Remove band for easier version | | Bent Over Rows | 12-15 | 3 | 45 seconds between | Squeeze shoulder blades together | Use lighter resistance for easier version | | Band Chest Press | 12-15 | 3 | 45 seconds between | Keep elbows at a 90-degree angle | Perform without band for easier version | | Glute Bridges with Band| 15-20 | 3 | 45 seconds between | Squeeze glutes at the top | Perform without band for easier version |

3. Cool Down (3-5 min): Same as above.

Complete in: 20-30 minutes

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3. Dumbbell Full Body Blast

• What it is: A workout utilizing dumbbells for resistance.
• Price: Light dumbbells cost around $20-30.
• Best for: Those familiar with weight training.
• Limitation: Limited accessibility if no dumbbells are available.

Workout Breakdown

1. Warm-Up (5 min): Same as above.

2. Exercises | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|--------------------|--------------------------------------|--------------------------------------| | Dumbbell Deadlifts | 12-15 | 3 | 45 seconds between | Keep weights close to your body | Use lighter weights for easier version | | Dumbbell Shoulder Press| 10-12 | 3 | 45 seconds between | Press overhead without arching back | Perform seated for easier version | | Dumbbell Lunges | 10 each leg| 3 | 45 seconds between | Step forward and lower back knee | Perform bodyweight for easier version | | Dumbbell Rows | 12-15 | 3 | 45 seconds between | Keep back flat and pull to side | Use lighter weights for easier version |

3. Cool Down (3-5 min): Same as above.

Complete in: 25-30 minutes

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4. HIIT Full Body Workout

• What it is: High-Intensity Interval Training for maximum calorie burn.
• Price: Free (no equipment needed).
• Best for: Those pressed for time but wanting an intense workout.
• Limitation: High impact may not be suitable for everyone.

Workout Breakdown

1. Warm-Up (5 min): Same as above.

2. Exercises (20 seconds on, 10 seconds off) | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|--------------------|--------------------------------------|--------------------------------------| | Burpees | 8-10 | 4 | 1 minute between | Jump high and land softly | Step back instead of jump for easier version | | Mountain Climbers | 20-30 | 4 | 1 minute between | Drive knees toward chest | Slow down for easier version | | Jump Squats | 10-15 | 4 | 1 minute between | Land softly, keep knees behind toes | Perform bodyweight squats for easier version | | Plank Jacks | 10-15 | 4 | 1 minute between | Keep core tight and back flat | Step out instead of jump for easier version |

3. Cool Down (3-5 min): Same as above.

Complete in: 20-25 minutes

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5. Yoga Flow for Full Body

• What it is: A series of yoga poses for flexibility and strength.
• Price: Free (no equipment needed).
• Best for: Those looking for a low-impact workout.
• Limitation: May not feel intense enough for strength training.

Workout Breakdown

1. Warm-Up (5 min): Same as above.

2. Exercises | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|------------|----------|--------------------|--------------------------------------|--------------------------------------| | Downward Dog | 30 seconds | 3 | 30 seconds between | Press heels toward the ground | Bend knees for easier version | | Warrior II | 30 seconds | 3 | 30 seconds between | Keep front knee over ankle | Shorten stance for easier version | | Plank to Cobra | 30 seconds | 3 | 30 seconds between | Keep elbows close to your body | Drop knees for easier version | | Child's Pose | 30 seconds | 3 | 30 seconds between | Relax shoulders away from ears | Stay longer if needed |

3. Cool Down (3-5 min): Same as above.

Complete in: 20-30 minutes

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Conclusion

These 10 full body workouts are designed to fit into your busy schedule while providing effective results without the need for expensive equipment. Whether you prefer bodyweight exercises, resistance bands, or dumbbells, there’s something here for everyone. Start incorporating these workouts into your routine 3 times a week, and watch your strength and fitness improve.

For personalized coaching with real-time feedback, consider our live 1-on-1 sessions with certified trainers at HipTrain. This can be a game changer for your fitness journey.