Top 10 Full Body Workouts Under $50 for 2026

Finding effective full body workouts that fit your budget can be challenging, especially when you’re balancing a busy schedule. Whether you’re a busy professional, a parent, or someone looking to stay fit without breaking the bank, this list of full body workouts under $50 for 2026 is designed for you. Each workout is efficient, requires minimal or no equipment, and can be completed in the comfort of your home.

Quick Stats Box:

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: None to light equipment (resistance bands, dumbbells)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

• Total Time: 25 minutes
• Equipment: None
• Workout:
  • Jumping Jacks: 30 seconds, 3 sets, 30 seconds rest (Focus: land softly)
  • Push-Ups: 10-15 reps, 3 sets, 45 seconds rest (Tip: keep your elbows at a 45-degree angle)
  • Bodyweight Squats: 15 reps, 3 sets, 30 seconds rest (Tip: push through your heels)
  • Plank: 30 seconds, 3 sets, 30 seconds rest (Tip: maintain a straight line from head to heels)

2. Resistance Band Full Body

• Total Time: 30 minutes
• Equipment: Resistance band (~$10)
• Workout:
  • Band Squats: 12 reps, 3 sets, 30 seconds rest (Tip: keep tension in the band)
  • Bent Over Rows: 12 reps, 3 sets, 45 seconds rest (Tip: keep your back flat)
  • Overhead Press: 10 reps, 3 sets, 30 seconds rest (Tip: engage your core)
  • Glute Bridges: 15 reps, 3 sets, 30 seconds rest (Tip: squeeze at the top for 2 seconds)

3. Dumbbell Full Body Blast

• Total Time: 30 minutes
• Equipment: Light dumbbells ($20-$30)
• Workout:
  • Dumbbell Deadlifts: 12 reps, 3 sets, 45 seconds rest (Tip: keep the dumbbells close to your body)
  • Dumbbell Chest Press: 10 reps, 3 sets, 45 seconds rest (Tip: lower weights to chest level)
  • Dumbbell Lunges: 10 reps per leg, 3 sets, 45 seconds rest (Tip: step far enough forward)
  • Russian Twists: 15 reps, 3 sets, 30 seconds rest (Tip: keep your back straight)

4. High-Intensity Interval Training (HIIT)

• Total Time: 20 minutes
• Equipment: None
• Workout:
  • Burpees: 30 seconds, 4 sets, 30 seconds rest (Tip: land softly to reduce impact)
  • Mountain Climbers: 30 seconds, 4 sets, 30 seconds rest (Tip: drive knees towards chest)
  • High Knees: 30 seconds, 4 sets, 30 seconds rest (Tip: pump your arms for momentum)
  • Plank Jacks: 30 seconds, 4 sets, 30 seconds rest (Tip: keep your body straight)

5. Pilates-Inspired Full Body

• Total Time: 30 minutes
• Equipment: Yoga mat ($15)
• Workout:
  • Roll-Ups: 10 reps, 3 sets, 30 seconds rest (Tip: articulate your spine)
  • Side Leg Lifts: 12 reps per leg, 3 sets, 30 seconds rest (Tip: keep your hips stacked)
  • Plank with Leg Lift: 10 reps, 3 sets, 30 seconds rest (Tip: lift slowly for control)
  • Bicycle Crunches: 15 reps, 3 sets, 30 seconds rest (Tip: keep elbows wide)

6. Cardio and Strength Combo

• Total Time: 25 minutes
• Equipment: None
• Workout:
  • Jump Rope: 1 minute, 3 sets, 30 seconds rest (Tip: keep your elbows close to your body)
  • Push-Up Variations (Incline/Decline): 10-12 reps, 3 sets, 45 seconds rest (Tip: adjust hand placement for difficulty)
  • Step-Ups (on a sturdy chair): 10 reps per leg, 3 sets, 30 seconds rest (Tip: push through the heel)
  • Side Plank: 30 seconds per side, 3 sets, 30 seconds rest (Tip: stack your feet)

7. Yoga Flow for Strength

• Total Time: 30 minutes
• Equipment: Yoga mat
• Workout:
  • Sun Salutations: 5 rounds, 1-minute rest (Tip: move fluidly)
  • Warrior II: Hold for 30 seconds per side, 3 sets, 30 seconds rest (Tip: bend your front knee deeply)
  • Chair Pose: Hold for 30 seconds, 3 sets, 30 seconds rest (Tip: keep your weight in your heels)
  • Bridge Pose: Hold for 30 seconds, 3 sets, 30 seconds rest (Tip: press your arms into the mat)

8. Core and Cardio Circuit

• Total Time: 30 minutes
• Equipment: None
• Workout:
  • Skaters: 30 seconds, 3 sets, 30 seconds rest (Tip: land softly)
  • Plank Shoulder Taps: 10 reps per side, 3 sets, 30 seconds rest (Tip: minimize hip movement)
  • V-Ups: 12 reps, 3 sets, 30 seconds rest (Tip: reach for your toes)
  • Jump Squats: 10 reps, 3 sets, 30 seconds rest (Tip: land softly)

9. Family-Friendly Full Body

• Total Time: 20 minutes
• Equipment: None
• Workout:
  • Animal Walks (Bear Crawl, Crab Walk): 30 seconds each, 3 sets, 30 seconds rest (Tip: keep your core engaged)
  • Family Tag (sprint around): 1 minute, 3 sets, 30 seconds rest (Tip: encourage safe play)
  • Balloon Keep Up: 1 minute, 3 sets, 30 seconds rest (Tip: use hands and feet)
  • Dance Party: 2 minutes, 3 sets, 30 seconds rest (Tip: have fun!)

10. Bodyweight Tabata

• Total Time: 20 minutes
• Equipment: None
• Workout:
  • Squats: 20 seconds on, 10 seconds off, 8 rounds (Tip: keep your chest up)
  • Push-Ups: 20 seconds on, 10 seconds off, 8 rounds (Tip: maintain a straight back)
  • Burpees: 20 seconds on, 10 seconds off, 8 rounds (Tip: jump high!)
  • Plank: 20 seconds on, 10 seconds off, 8 rounds (Tip: keep your body straight)

Cool Down (3-5 minutes)

1. Forward Fold: Hold for 30 seconds
2. Child's Pose: Hold for 30 seconds
3. Seated Forward Bend: Hold for 30 seconds
4. Shoulder Stretch: Hold for 30 seconds each side

Complete in: 25-30 minutes

With these affordable full body workouts, you can stay fit without the need for a gym membership or expensive equipment. They fit into your busy lifestyle and can be done in small spaces, making fitness accessible to everyone.

Next Steps: Try incorporating these workouts into your weekly routine, aiming for at least 3 sessions per week. If you’re looking for more personalized coaching, consider HipTrain's live 1-on-1 video training sessions for real-time feedback and guidance.