Top 10 Full Body Workouts Under $50 for Home Gyms in 2026

Finding effective workouts that fit into a budget can be challenging, especially for busy professionals who want to maximize their time and results at home. The good news is that you don’t need an expensive gym membership or high-end equipment to achieve a full-body workout. In 2026, we’ve curated a list of the top 10 full body workouts that require minimal investment and can be performed in the comfort of your home.

Quick Stats Box:

• Total Time: 20-30 minutes per workout
• Equipment Needed: Resistance bands, yoga mat, light dumbbells (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories per session

1. Resistance Band Full Body Blast

• What it is: A workout utilizing resistance bands for strength and endurance.
• Pricing: Resistance bands start at $10.
• Best for: Building strength without heavy weights.
• Limitations: May not be suitable for advanced lifters.

Workout Summary:

• Warm-up (5 min): Dynamic stretches (arm circles, leg swings).

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Squat to Press | 12 reps | 3 | 45 seconds | Squeeze at the top for 2s | Bodyweight squats | | Bent Over Row | 12 reps | 3 | 45 seconds | Keep back straight | Seated row | | Lateral Band Walks | 30 sec | 3 | 45 seconds | Stay low in a squat position | Standing without band | | Standing Chest Press | 12 reps | 3 | 45 seconds | Elbows at shoulder height | Wall push-ups |

• Cool-down (3-5 min): Static stretches (hamstring stretch, shoulder stretch).

Complete in: 25 minutes

2. Bodyweight Circuit

• What it is: A series of exercises using only your body weight.
• Pricing: Free; no equipment needed.
• Best for: Beginners and those with limited space.
• Limitations: May not provide enough resistance for advanced users.

Workout Summary:

• Warm-up (5 min): Jumping jacks, high knees.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Keep body in a straight line | Knee push-ups | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Keep knees behind toes | Chair squats | | Plank | 30 sec | 3 | 45 seconds | Engage your glutes | Plank on knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top | Single-leg bridge |

• Cool-down (3-5 min): Child’s pose, seated forward fold.

Complete in: 20 minutes

3. Dumbbell Full Body Strength

• What it is: A workout focusing on strength with light dumbbells.
• Pricing: Dumbbells typically range from $15-$30.
• Best for: Building muscle endurance at home.
• Limitations: Requires purchase of dumbbells.

Workout Summary:

• Warm-up (5 min): Arm swings, torso twists.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Keep weights close to body | Bodyweight deadlifts | | Dumbbell Shoulder Press | 12 reps | 3 | 45 seconds | Press straight overhead | Seated press without weights | | Dumbbell Lunges | 10 reps per leg | 3 | 45 seconds | Keep front knee behind toes | Static lunges | | Dumbbell Russian Twists | 15 reps | 3 | 45 seconds | Rotate torso, not just arms | Feet on the ground |

• Cool-down (3-5 min): Standing quad stretch, seated spinal twist.

Complete in: 30 minutes

4. HIIT Full Body Workout

• What it is: High-Intensity Interval Training for maximum calorie burn.
• Pricing: No equipment needed but optional timer app.
• Best for: Quick and effective workouts.
• Limitations: May be too intense for beginners.

Workout Summary:

• Warm-up (5 min): Light jogging in place, dynamic stretches.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Burpees | 30 sec | 3 | 30 seconds | Keep your core tight | Step back instead of jump | | Mountain Climbers | 30 sec | 3 | 30 seconds | Drive knees towards chest | Slow down the pace | | Jump Squats | 30 sec | 3 | 30 seconds | Land softly | Bodyweight squats | | Plank Jacks | 30 sec | 3 | 30 seconds | Keep hips low | Step out instead of jump |

• Cool-down (3-5 min): Deep breathing, standing forward fold.

Complete in: 25 minutes

5. Yoga-Inspired Full Body Flow

• What it is: A combination of strength and flexibility through yoga poses.
• Pricing: Free; no equipment needed.
• Best for: Improving flexibility and core strength.
• Limitations: May not provide enough cardio.

Workout Summary:

• Warm-up (5 min): Sun Salutations.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Downward Dog | 30 sec | 3 | 30 seconds | Push through your heels | Knees bent | | Warrior II | 30 sec | 3 | 30 seconds | Keep front knee aligned | Shorter stance | | Plank to Chaturanga | 30 sec | 3 | 30 seconds | Lower slowly, elbows close | Drop knees | | Cobra Pose | 30 sec | 3 | 30 seconds | Lift chest, keep elbows bent | Low Cobra |

• Cool-down (3-5 min): Seated forward bend, supine twists.

Complete in: 30 minutes

6. Cardio and Core Combo

• What it is: A blend of cardio and core exercises for overall fitness.
• Pricing: No equipment needed.
• Best for: Enhancing cardiovascular fitness.
• Limitations: May not target muscle strength effectively.

Workout Summary:

• Warm-up (5 min): High knees, butt kicks.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Skaters | 30 sec | 3 | 30 seconds | Land softly | Step side to side | | Bicycle Crunches | 30 sec | 3 | 30 seconds | Keep lower back on the ground| Slow down the movement | | Jumping Jacks | 30 sec | 3 | 30 seconds | Full range of motion | Step instead of jump | | Side Plank | 30 sec per side | 3 | 30 seconds | Keep body in a straight line | Knee down |

• Cool-down (3-5 min): Cat-Cow stretches, seated side bends.

Complete in: 25 minutes

7. Pilates Full Body Workout

• What it is: A Pilates routine focusing on core strength and flexibility.
• Pricing: No equipment needed.
• Best for: Improving core stability.
• Limitations: May not provide enough strength training.

Workout Summary:

• Warm-up (5 min): Breathing exercises.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | The Hundred | 30 sec | 3 | 30 seconds | Keep lower back pressed down | Bend knees | | Roll-Up | 30 sec | 3 | 30 seconds | Articulate through the spine | Use hands for assistance | | Single Leg Stretch | 30 sec | 3 | 30 seconds | Keep the opposite leg lifted | Lower the leg if needed | | Side Leg Series | 30 sec | 3 | 30 seconds | Keep hips stacked | Bend the bottom leg |

• Cool-down (3-5 min): Spine twist, forward fold.

Complete in: 30 minutes

8. Circuit Training with Household Items

• What it is: Using everyday items as workout equipment.
• Pricing: Free; use items from home.
• Best for: Creativity and resourcefulness in workouts.
• Limitations: May not provide consistent resistance.

Workout Summary:

• Warm-up (5 min): Arm circles, torso twists.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Backpack Squats | 12 reps | 3 | 45 seconds | Keep weight close | Bodyweight squats | | Chair Dips | 10 reps | 3 | 45 seconds | Keep elbows close | Bend knees for support | | Water Jug Rows | 12 reps | 3 | 45 seconds | Keep back straight | No weights | | Towel Plank | 30 sec | 3 | 45 seconds | Keep hips level | Drop to knees |

• Cool-down (3-5 min): Standing quad stretch, shoulder stretch.

Complete in: 30 minutes

9. Low Impact Full Body Workout

• What it is: A gentle workout suitable for all fitness levels.
• Pricing: No equipment needed.
• Best for: Those with joint concerns or beginners.
• Limitations: May not provide enough challenge for advanced users.

Workout Summary:

• Warm-up (5 min): March in place, gentle arm swings.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Seated Leg Lifts | 12 reps | 3 | 45 seconds | Keep back straight | Lying leg lifts | | Wall Push-Ups | 10 reps | 3 | 45 seconds | Keep body straight | Regular push-ups | | Step Touch | 30 sec | 3 | 45 seconds | Use full range of motion | Slow down | | Chair Stand | 12 reps | 3 | 45 seconds | Sit back into the chair | Assisted stand |

• Cool-down (3-5 min): Neck stretch, seated figure-four stretch.

Complete in: 25 minutes

10. Family-Friendly Full Body Workout

• What it is: A fun workout for the whole family to enjoy together.
• Pricing: Free; no equipment needed.
• Best for: Engaging kids and adults alike.
• Limitations: May not be as intense.

Workout Summary:

• Warm-up (5 min): Dance party warm-up.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------|------|--------------|------------------------------|-----------------------------| | Freeze Dance (active rest) | 1 min | 3 | 30 seconds | Freeze in fun poses | Sit down and stretch | | Animal Walks (bear, crab) | 30 sec | 3 | 30 seconds | Move like the animal | Slow down | | Balloon Pop (squat jumps) | 30 sec | 3 | 30 seconds | Land softly | Step instead of jump | | Partner High-Fives | 30 sec | 3 | 30 seconds | Keep it fun | Stand still and clap hands |

• Cool-down (3-5 min): Group hugs, gentle stretching.

Complete in: 30 minutes

Conclusion

With these top 10 full body workouts under $50, you have a variety of options to fit your busy schedule and budget. Whether you prefer resistance bands, bodyweight exercises, or even household items, there's a workout here for everyone. To continue your fitness journey, consider scheduling personalized coaching sessions for real-time feedback and tailored workout plans.