Best 7 Full Body Workouts Under $50

Finding effective full body workouts without breaking the bank can be a challenge, especially for busy professionals who want to fit fitness into their hectic schedules. With limited time and the intimidation of traditional gyms, many are turning to affordable options that deliver results. The good news is that you can achieve a complete workout at home with minimal equipment and for under $50. Below are the best seven full body workouts that will help you build strength, improve endurance, and boost your overall fitness without emptying your wallet.

Quick Stats Box

• Total Time: 30-40 minutes
• Equipment Needed: Resistance bands, bodyweight, or light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

1. Resistance Band Full Body Workout

• Equipment: Resistance bands ($10-30)
• Reps: 12-15 reps per exercise
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight during movements.
• Modification: Use lighter bands for easier resistance or increase band thickness for more challenge.

2. Bodyweight Circuit

• Equipment: No equipment necessary
• Reps: 10-15 reps per exercise
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels during planks.
• Modification: Perform knee push-ups for an easier option or explosive push-ups for a challenge.

3. Dumbbell Full Body Blast

• Equipment: Light dumbbells ($15-40)
• Reps: 10-12 reps per exercise
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of each movement.
• Modification: Use water bottles for lighter weights or increase weight for advanced levels.

4. HIIT Bodyweight Workout

• Equipment: No equipment necessary
• Duration: 30 seconds per exercise
• Sets: 5 sets (30 seconds on, 15 seconds rest)
• Rest: 1 minute between rounds
• Form Cue: Keep your knees aligned over your toes during squats.
• Modification: Reduce duration to 20 seconds for beginners or increase to 40 seconds for advanced.

5. Kettlebell Swing Workout

• Equipment: Kettlebell ($20-50)
• Reps: 15 swings
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Hinge at the hips while keeping your back straight.
• Modification: Use a lighter kettlebell or perform deadlifts instead of swings.

6. Pilates Full Body Routine

• Equipment: Yoga mat required ($10-20)
• Reps: 10-15 reps per exercise
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your shoulders relaxed and away from your ears.
• Modification: Perform exercises on your knees for easier versions.

7. Cardio Core Workout

• Equipment: No equipment necessary
• Duration: 30 seconds per exercise
• Sets: 4 sets (30 seconds on, 15 seconds rest)
• Rest: 1 minute between rounds
• Form Cue: Engage your core throughout each movement.
• Modification: Slow down the pace for beginners or increase intensity with jump variations.

Workout Summary Table

| Workout Type | Equipment Needed | Reps | Sets | Rest | |-----------------------------|-----------------------|-------------|------|-------------| | Resistance Band Workout | Resistance bands | 12-15 | 3 | 30 seconds | | Bodyweight Circuit | None | 10-15 | 4 | 45 seconds | | Dumbbell Full Body Blast | Light dumbbells | 10-12 | 3 | 45 seconds | | HIIT Bodyweight Workout | None | 30 sec | 5 | 1 minute | | Kettlebell Swing Workout | Kettlebell | 15 | 3 | 1 minute | | Pilates Full Body Routine | Yoga mat | 10-15 | 3 | 30 seconds | | Cardio Core Workout | None | 30 sec | 4 | 1 minute |

Cool-Down Section (3-5 Minutes)

• Child's Pose: Hold for 1 minute
• Seated Forward Bend: Hold for 1 minute
• Cat-Cow Stretch: 30 seconds
• Shoulder Stretch: 30 seconds each arm

Complete in: 30-40 minutes

Conclusion

These seven full body workouts under $50 offer a variety of options to suit your preferences and fitness levels. Whether you choose resistance bands, bodyweight exercises, or simple dumbbell routines, each workout promises effectiveness without the hefty price tag. Incorporate these workouts into your weekly routine, aiming for 3-4 sessions with rest days in between for optimal results.

For those looking for personalized coaching and real-time feedback, consider joining a HipTrain session. Our certified trainers can help you maximize your workouts and ensure proper form, all while saving you money with HSA/FSA eligibility.