Best 7 Full Body Workouts Under $50: Affordable Options for All Levels

Struggling to find effective workouts that fit your budget? You're not alone. Many busy professionals face the challenge of maintaining fitness without breaking the bank on expensive gym memberships or personal training sessions. Fortunately, full body workouts can be done at home with minimal equipment and still yield fantastic results. In 2026, there are plenty of affordable options that cater to all fitness levels, ensuring you can stay active without overspending.

Quick Stats Box

• Total Time: 30-40 minutes per workout
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories per session

1. Bodyweight Circuit

• Equipment: No equipment needed
• Reps/Duration: 10-15 reps per exercise
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: Keep your back straight during squats
• Modification: Step back lunges instead of jump lunges for an easier version

2. Dumbbell Full Body Blast

• Equipment: Light dumbbells (5-10 lbs)
• Reps/Duration: 12 reps per exercise
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of each deadlift
• Modification: Use water bottles if you don't have dumbbells

3. HIIT Full Body Workout

• Equipment: No equipment needed
• Reps/Duration: 30 seconds on, 15 seconds off
• Sets: 4 sets of each exercise
• Rest: 1 minute between sets
• Form Cue: Keep your core tight during burpees
• Modification: Step back instead of jumping for a lower intensity

4. Resistance Band Full Body Workout

• Equipment: Resistance bands (under $20)
• Reps/Duration: 12-15 reps per exercise
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: Pull the band slowly to engage your muscles
• Modification: Use lighter bands for easier resistance

5. Pilates Full Body Routine

• Equipment: Yoga mat required
• Reps/Duration: 10-15 reps per exercise
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Focus on controlled movements
• Modification: Perform exercises on your knees for less strain

6. Cardio and Strength Combo

• Equipment: No equipment needed
• Reps/Duration: 30 seconds of cardio, followed by 12 reps of strength
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Maintain good posture during strength movements
• Modification: March in place instead of high knees for lower impact

7. Yoga Flow for Full Body

• Equipment: Yoga mat required
• Reps/Duration: Hold each pose for 30 seconds
• Sets: 2 sets of the flow
• Rest: 15 seconds between poses
• Form Cue: Breathe deeply to enhance relaxation
• Modification: Drop to your knees during plank poses if needed

Complete Workout Summary Table

| Workout Type | Duration | Equipment Needed | Difficulty Level | Estimated Calories Burned | |------------------------------|------------|-----------------------------|------------------|---------------------------| | Bodyweight Circuit | 30 mins | None | Beginner | 200-250 | | Dumbbell Full Body Blast | 35 mins | Light dumbbells (optional) | Intermediate | 250-300 | | HIIT Full Body Workout | 30 mins | None | Intermediate | 200-300 | | Resistance Band Full Body | 35 mins | Resistance bands | Beginner | 200-250 | | Pilates Full Body Routine | 30 mins | Yoga mat | Beginner | 150-200 | | Cardio and Strength Combo | 40 mins | None | Intermediate | 250-300 | | Yoga Flow for Full Body | 30 mins | Yoga mat | Beginner | 150-200 |

Warm-Up (5 minutes)

1. Arm circles - 1 minute
2. Leg swings - 1 minute
3. Bodyweight squats - 1 minute
4. High knees - 1 minute
5. Torso twists - 1 minute

Cool-Down (3-5 minutes)

1. Forward fold - 30 seconds
2. Child's pose - 30 seconds
3. Seated hamstring stretch - 30 seconds per leg
4. Cat-cow stretch - 1 minute

Conclusion

With these affordable full body workouts, you can easily fit fitness into your busy schedule without the need for expensive equipment or gym memberships. Aim to incorporate these routines into your weekly schedule, performing 3-4 times a week for optimal results. As you progress, consider upgrading your equipment or increasing the intensity of your workouts to continue challenging yourself.

For more personalized guidance, consider live 1-on-1 video training sessions with certified trainers who can provide real-time feedback.