Best 5 Full Body Workouts Under $50 That You Can Try at Home

Are you struggling to find effective home workouts that fit your budget? Maybe you're tired of the gym scene or looking to save money while staying fit. With the rise of home workouts, you can achieve your fitness goals without breaking the bank. Here, we present five full body workouts that require minimal equipment and cost less than $50, making them perfect for busy professionals looking to maximize their time and results.

Quick Stats Box

• Total Time: 25-30 minutes each
• Equipment Needed: Yoga mat, 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 Workout

Equipment: No equipment required

Warm-Up (5 min):

• Arm circles (1 min)
• High knees (1 min)
• Bodyweight squats (1 min)
• Leg swings (1 min)
• Torso twists (1 min)

Workout: | Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |--------------------------|---------------|------|------------|------------------------------------|--------------------------------------| | Push-Ups (Knee Push-Ups) | 10-15 reps | 3 | 45 seconds | Keep your body in a straight line | Do push-ups from your knees | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Push through your heels | Use a chair for support | | Plank | 30 seconds | 3 | 45 seconds | Keep your elbows under your shoulders| Drop to your knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Hold onto a wall for balance | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive your knees toward your chest | Step your legs in instead of jumping |

Cool-Down (3-5 min):

• Child’s pose (1 min)
• Standing quad stretch (30 seconds each leg)
• Seated hamstring stretch (1 min)

Complete in: 25-30 minutes

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2. Resistance Band Full Body Workout

Equipment: Resistance bands (under $20)

Warm-Up (5 min):

• Jumping jacks (1 min)
• Arm swings (1 min)
• Dynamic lunges (1 min)
• Side lunges (1 min)
• Neck rolls (1 min)

Workout: | Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------------|---------------|------|------------|-------------------------------------|----------------------------------------| | Resistance Band Squats | 12 reps | 3 | 45 seconds | Keep your chest up and back straight| Perform without band | | Standing Rows | 12 reps | 3 | 45 seconds | Squeeze shoulder blades together | Perform seated if needed | | Overhead Press | 12 reps | 3 | 45 seconds | Keep your core tight | Lower the resistance or perform seated | | Deadlifts | 12 reps | 3 | 45 seconds | Hinge at the hips, keep back flat | Use lighter resistance or bodyweight | | Lateral Band Walks | 30 seconds | 3 | 45 seconds | Keep tension in the band | Step side-to-side without band |

Cool-Down (3-5 min):

• Forward fold stretch (1 min)
• Seated butterfly stretch (1 min)
• Cat-Cow stretches (1 min)

Complete in: 25-30 minutes

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3. Dumbbell Full Body Workout

Equipment: Light dumbbells (5-10 lbs)

Warm-Up (5 min):

• Arm circles (1 min)
• Leg swings (1 min)
• Butt kicks (1 min)
• Side shuffles (1 min)
• Dynamic stretches (1 min)

Workout: | Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------------|---------------|------|------------|------------------------------------|-----------------------------------| | Dumbbell Chest Press | 12 reps | 3 | 45 seconds | Keep elbows at a 45-degree angle | Use lighter weights or perform floor press | | Dumbbell Lunges | 10 reps each leg | 3 | 45 seconds | Keep front knee behind toes | Perform without weights | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds | Keep back flat, pull weights to hips| Perform seated or bent-over without weights | | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Hinge at hips, keep weights close | Use lighter weights or bodyweight | | Dumbbell Russian Twists | 30 seconds | 3 | 45 seconds | Twist from your torso, not just arms| Keep feet on the ground |

Cool-Down (3-5 min):

• Seated forward bend (1 min)
• Cross-body shoulder stretch (30 seconds each arm)
• Supine spinal twist (1 min each side)

Complete in: 25-30 minutes

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4. Cardio & Core Workout

Equipment: No equipment required

Warm-Up (5 min):

• High knees (1 min)
• Arm crossovers (1 min)
• Side lunges (1 min)
• Hip circles (1 min)
• Ankle rolls (1 min)

Workout: | Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------------|---------------|------|------------|-------------------------------------|------------------------------------| | Burpees | 10 reps | 3 | 45 seconds | Jump explosively, land softly | Step back instead of jumping | | Bicycle Crunches | 30 seconds | 3 | 45 seconds | Keep lower back pressed into the ground| Perform without twisting | | Jumping Jacks | 30 seconds | 3 | 45 seconds | Land softly, keep knees slightly bent| Step side-to-side | | Plank Jacks | 30 seconds | 3 | 45 seconds | Keep hips level, don’t sag | Step legs out instead of jumping | | Flutter Kicks | 30 seconds | 3 | 45 seconds | Keep lower back flat on the mat | Bend knees slightly |

Cool-Down (3-5 min):

• Standing side stretch (1 min)
• Seated forward fold (1 min)
• Child's pose (1 min)

Complete in: 25-30 minutes

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5. Yoga Flow for Full Body

Equipment: Yoga mat required

Warm-Up (5 min):

• Cat-Cow pose (1 min)
• Downward Dog (1 min)
• Lunging hip flexor stretch (1 min each leg)
• Side body stretch (1 min)
• Seated forward fold (1 min)

Workout: | Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------------|---------------|------|------------|------------------------------------|----------------------------------------| | Sun Salutation | 3 rounds | 1 | 1 minute | Flow through each pose smoothly | Hold poses longer if needed | | Warrior II | 30 seconds each side | 1 | 1 minute | Keep front knee aligned with ankle | Shorten stance for better balance | | Plank to Side Plank | 30 seconds | 1 | 1 minute | Keep hips lifted, rotate smoothly | Drop to knees in plank | | Bridge Pose | 30 seconds | 1 | 1 minute | Squeeze glutes at the top | Keep feet closer to your body | | Happy Baby Pose | 30 seconds | 1 | 1 minute | Hold feet, relax shoulders | Keep knees bent if tight |

Cool-Down (3-5 min):

• Supine spinal twist (1 min each side)
• Savasana (2 min)

Complete in: 25-30 minutes

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Conclusion

These five full body workouts under $50 provide a fantastic way to stay fit at home without the need for expensive gym memberships or elaborate equipment. Whether you choose bodyweight exercises, resistance bands, or dumbbells, these routines can fit into your busy schedule and help you achieve your fitness goals. Aim to incorporate them into your weekly routine, doing them 3 times a week with rest days in between.

For personalized coaching and real-time feedback, consider trying HipTrain’s live 1-on-1 sessions. It’s a cost-effective option that allows you to work out with certified trainers who can correct your form and tailor workouts to your needs.