Best 7 Full Body Workouts under $50: Get Fit on a Budget

Finding effective workouts that fit within a budget can feel overwhelming, especially for busy professionals. With gym memberships costing upwards of $100 per month, many are left searching for affordable alternatives. Fortunately, you don’t need to spend a fortune to achieve your fitness goals. In this article, we’ll explore the best full body workouts you can do for under $50, allowing you to get fit without breaking the bank.

Quick Stats Box:

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-300 calories depending on intensity

1. Bodyweight Circuit

Description: A versatile workout that can be done anywhere, focusing on functional movements.

• Warm-Up (5 minutes):
  • Jumping jacks: 1 minute
  • Arm circles: 1 minute
  • Leg swings: 1 minute
  • Bodyweight squats: 1 minute
  • High knees: 1 minute

Workout: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |---------------------|------------|------|--------------|-------------------------------------|-------------------------------| | Push-Ups | 12 reps | 3 | 45 seconds | Keep your body in a straight line | Knee push-ups | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Reduce depth of squat | | Plank | 30 seconds| 3 | 45 seconds | Keep your hips level with your shoulders | Drop to knees if necessary | | Lunges | 10 reps per leg | 3 | 45 seconds | Keep your front knee behind your toes | Step back instead of forward | | Burpees | 8 reps | 3 | 45 seconds | Jump explosively at the top | Step back instead of jump |

Cool-Down (3-5 minutes):

• Forward fold stretch: 1 minute
• Child's pose: 1 minute
• Seated hamstring stretch: 1 minute

Complete in: 25-30 minutes

2. Resistance Band Workout

Description: Using resistance bands is a cost-effective way to build strength without heavy weights.

• Equipment Needed: Resistance bands (under $20)

Workout: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Band Squats | 15 reps | 3 | 45 seconds | Keep tension in the band | Reduce squat depth | | Band Chest Press | 12 reps | 3 | 45 seconds | Keep your elbows slightly bent | Use lighter band | | Band Rows | 12 reps | 3 | 45 seconds | Squeeze shoulder blades together | Stand closer to anchor point | | Band Deadlifts | 15 reps | 3 | 45 seconds | Keep your back straight | Lighten band tension | | Band Overhead Press | 10 reps | 3 | 45 seconds | Engage your core | Perform seated |

Complete in: 25-30 minutes

3. HIIT Full Body Workout

Description: High-Intensity Interval Training (HIIT) maximizes calorie burn in a short time.

• Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Jump Squats | 30 seconds | 3 | 30 seconds | Land softly on your feet | Regular squats | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Keep hips low | Perform slower | | High Knees | 30 seconds | 3 | 30 seconds | Drive knees to your chest | March in place | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep your core engaged | Step legs out instead of jumping | | Skaters | 30 seconds | 3 | 30 seconds | Stay low as you jump side to side | Step instead of jump |

Complete in: 20-25 minutes

4. Yoga for Strength

Description: A full body workout focusing on strength, flexibility, and balance.

• Workout: | Pose | Duration | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Downward Dog | 1 minute | 1 | N/A | Press your heels towards the floor | Bend knees slightly | | Warrior II | 1 minute | 1 | N/A | Keep front knee bent | Shorten stance | | Plank | 1 minute | 1 | N/A | Keep your body in a straight line | Drop to knees if necessary | | Boat Pose | 30 seconds | 1 | N/A | Keep your back straight | Bend knees | | Tree Pose | 30 seconds | 1 | N/A | Focus on a fixed point in front | Use wall for support |

Complete in: 20-30 minutes

5. Cardio and Core Workout

Description: A perfect blend of cardio and core-focused exercises.

• Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Jumping Jacks | 1 minute | 3 | 30 seconds | Keep your arms straight | Step side to side | | Russian Twists | 30 seconds | 3 | 30 seconds | Keep your back straight | Perform without lifting feet | | High Knees | 30 seconds | 3 | 30 seconds | Drive knees up | March in place | | Plank | 30 seconds | 3 | 30 seconds | Keep hips level | Drop to knees if needed | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Keep your core engaged | Perform slower |

Complete in: 25-30 minutes

6. Dumbbell Full Body Workout

Description: A full body workout using light dumbbells to build strength.

• Equipment Needed: Light dumbbells (under $30)

Workout: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Dumbbell Squats | 12 reps | 3 | 45 seconds | Keep your chest up | Use no weights | | Dumbbell Rows | 12 reps | 3 | 45 seconds | Keep your back flat | Perform bent over without weights | | Dumbbell Overhead Press | 10 reps | 3 | 45 seconds | Maintain a neutral spine | Seated position | | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Squeeze glutes at the top | Lighter weights | | Dumbbell Lunges | 10 reps per leg | 3 | 45 seconds | Keep front knee behind toes | Step back instead of forward |

Complete in: 25-30 minutes

7. Pilates Full Body Workout

Description: A low-impact workout focusing on core strength and overall conditioning.

• Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|------|-------------|-----------------------------------|-------------------------------| | Hundred | 1 minute | 1 | N/A | Keep your back flat | Bend knees | | Roll-Up | 1 minute | 1 | N/A | Engage your core | Perform slower | | Single Leg Stretch | 1 minute | 1 | N/A | Keep your lower back on the mat | Drop the raised leg lower | | Teaser | 30 seconds | 1 | N/A | Keep your arms parallel to ground | Bend knees | | Side Plank | 30 seconds per side | 1 | N/A | Keep hips lifted | Drop to knees |

Complete in: 20-30 minutes

Conclusion

With these seven full body workouts under $50, you can stay fit and healthy without the pressure of costly gym memberships. Each workout is designed to be quick, effective, and suitable for any busy professional. Try to incorporate these workouts into your routine, aiming for 3-4 sessions per week with rest days in between.

Whether you choose bodyweight exercises, resistance bands, or dumbbells, you can achieve your fitness goals from the comfort of your home.

For more personalized guidance and real-time feedback, consider signing up for live sessions with certified trainers.