Best 5 Full Body Workouts Under $50 for Beginners

Finding effective workouts that fit into a busy schedule and budget can be challenging, especially for beginners. Many people feel intimidated by gym environments or simply don’t have the time to commute to a fitness center. Thankfully, you can achieve a full body workout at home without breaking the bank. Here are five full body workouts that require minimal equipment and cost under $50, perfect for those just starting their fitness journey.

Quick Stats Box:

• Total Time: 20-30 minutes each
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Warm-Up (5 minutes)

• Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
• High Knees: 30 seconds
• Leg Swings: 30 seconds (15 seconds each leg)
• Torso Twists: 30 seconds
• Jumping Jacks: 2 minutes

Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-------------|--------|----------------|---------------------------------------|---------------------------------------| | Squats (Bodyweight) | 12 reps | 3 | 45 seconds | Keep knees behind toes | Reduce depth, use a chair for support | | Push-Ups (Knees) | 10 reps | 3 | 45 seconds | Keep body in a straight line | Perform on an elevated surface | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top for 2 seconds | Single-leg for more challenge | | Plank | 30 seconds | 3 | 45 seconds | Maintain a straight line from head to heels | Drop to knees for easier variation |

Cool-Down (3-5 minutes)

• Child’s Pose: 1 minute
• Standing Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

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2. Dumbbell Full Body Blast

Equipment: Light dumbbells (5-10 lbs)

Warm-Up (5 minutes)

• Arm Circles: 30 seconds (15 seconds each direction)
• Lateral Lunges: 1 minute
• Hip Circles: 1 minute
• March in Place: 2 minutes

Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|--------|----------------|---------------------------------------|---------------------------------------| | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Hinge at the hips, keep back straight | Use no weights if necessary | | Dumbbell Shoulder Press | 10 reps | 3 | 45 seconds | Press weights overhead, keep core tight | Perform seated with lighter weights | | Dumbbell Rows | 12 reps | 3 | 45 seconds | Pull elbows back, squeeze shoulder blades | Use a sturdy surface for support | | Dumbbell Lunges | 10 reps each leg | 3 | 45 seconds | Keep front knee behind toes | Step back instead of forward |

Cool-Down (3-5 minutes)

• Seated Forward Bend: 1 minute
• Figure Four Stretch: 1 minute (30 seconds each leg)
• Spinal Twist: 1 minute (30 seconds each side)

Complete in: 25-30 minutes

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3. Resistance Band Full Body Workout

Equipment: Resistance band (under $20)

Warm-Up (5 minutes)

• Dynamic Arm Swings: 1 minute
• Leg Swings: 1 minute
• Torso Twists: 1 minute
• Butt Kicks: 2 minutes

Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|-------------|--------|----------------|---------------------------------------|---------------------------------------| | Band Squats | 12 reps | 3 | 45 seconds | Keep tension on the band | Perform without band | | Band Chest Press | 10 reps | 3 | 45 seconds | Keep elbows slightly bent | Perform standing for less intensity | | Band Seated Rows | 12 reps | 3 | 45 seconds | Squeeze shoulder blades at the end | Perform standing for less intensity | | Band Side Steps | 15 steps each direction | 3 | 45 seconds | Keep band taut | Remove band for easier version |

Cool-Down (3-5 minutes)

• Standing Quad Stretch: 1 minute (30 seconds each leg)
• Shoulder Stretch: 1 minute (30 seconds each side)
• Side Stretch: 1 minute (30 seconds each side)

Complete in: 25-30 minutes

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4. Pilates Inspired Full Body

Warm-Up (5 minutes)

• Cat-Cow Stretch: 1 minute
• Arm Circles: 1 minute
• Leg Swings: 1 minute
• Torso Twists: 1 minute
• March in Place: 1 minute

Workout

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|--------|----------------|---------------------------------------|---------------------------------------| | Pilates Roll-Up | 10 reps | 3 | 45 seconds | Roll up one vertebra at a time | Keep knees bent for ease | | Side Leg Lifts | 12 reps each side | 3 | 45 seconds | Keep hips stacked | Perform on your back for easier version| | Plank with Shoulder Taps | 10 taps each side | 3 | 45 seconds | Keep hips level | Drop to knees for easier version | | Bicycle Crunches | 15 reps | 3 | 45 seconds | Exhale as you twist | Keep feet on the floor for easier version|

Cool-Down (3-5 minutes)

• Child’s Pose: 1 minute
• Seated Forward Fold: 1 minute
• Spinal Twist: 1 minute (30 seconds each side)

Complete in: 25-30 minutes

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5. HIIT Full Body Workout

Warm-Up (5 minutes)

• High Knees: 1 minute
• Arm Swings: 1 minute
• Leg Swings: 1 minute
• Torso Twists: 1 minute
• Jumping Jacks: 1 minute

Workout

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|--------|----------------|---------------------------------------|---------------------------------------| | Burpees | 30 seconds | 3 | 45 seconds | Jump up high, land softly | Step back instead of jumping | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep core tight | Slow down pace for easier version | | Jump Squats | 30 seconds | 3 | 45 seconds | Land softly, knees behind toes | Perform regular squats without jump | | Plank Jacks | 30 seconds | 3 | 45 seconds | Maintain a straight line | Step legs out instead of jumping |

Cool-Down (3-5 minutes)

• Child’s Pose: 1 minute
• Standing Quad Stretch: 1 minute (30 seconds each leg)
• Shoulder Stretch: 1 minute (30 seconds each side)

Complete in: 25-30 minutes

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Conclusion

These five full body workouts provide a variety of options to keep your routine fresh and effective, all while staying under budget. With minimal equipment needed, you can easily fit these workouts into your busy schedule and space constraints. Aim to perform these workouts 3 times a week, with rest days in between to allow your body to recover.

To progress, consider increasing weights, adding reps, or reducing rest times as you build strength and endurance. Remember, consistency is key to seeing results.

Ready to elevate your fitness journey? Consider personalized coaching with real-time feedback to ensure you're performing each exercise with the correct form.