Top 10 Full Body Workouts Under $50 to Do at Home in 2026

Struggling to find time and budget for the gym? You're not alone. Many busy professionals are looking for effective home workouts that won’t break the bank. In 2026, you can achieve a full-body workout without spending a fortune. Here, we present ten affordable full-body workouts you can do at home, each under $50.

Quick Stats Box

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment or minimal (resistance bands, yoga mat)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories per session

1. Bodyweight Circuit

• What it is: A series of bodyweight exercises targeting all major muscle groups.
• Price: Free (no equipment needed)
• Best for: Beginners looking for a quick, effective workout.
• Limitations: Limited resistance can hinder advanced lifters.

Workout Details:

• Warm-up (5 min): Jumping jacks, arm circles, leg swings.
• Exercises:
  • Push-ups: 10 reps, 3 sets, 30 seconds rest. Form cue: Keep your body straight from head to heels.
  • Squats: 15 reps, 3 sets, 30 seconds rest. Form cue: Lower until thighs are parallel to the ground.
  • Plank: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your elbows under shoulders.

Total time: 20 minutes

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2. Resistance Band Workout

• What it is: A full-body workout using resistance bands for strength training.
• Price: Resistance bands can be purchased for $10-30.
• Best for: Those wanting to build muscle with minimal equipment.
• Limitations: Resistance bands may not provide enough challenge for advanced lifters.

Workout Details:

• Warm-up (5 min): Dynamic stretches focusing on arms and legs.
• Exercises:
  • Band Squats: 12 reps, 3 sets, 45 seconds rest. Form cue: Step on the band for added resistance.
  • Bent Over Row: 12 reps, 3 sets, 45 seconds rest. Form cue: Squeeze shoulder blades together at the top.
  • Overhead Press: 12 reps, 3 sets, 45 seconds rest. Form cue: Keep your core tight to stabilize.

Total time: 25 minutes

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3. HIIT Bodyweight Blast

• What it is: High-Intensity Interval Training using bodyweight moves.
• Price: Free (no equipment needed)
• Best for: Those wanting to boost cardiovascular fitness and burn calories.
• Limitations: High intensity may not be suitable for beginners.

Workout Details:

• Warm-up (5 min): High knees, butt kicks, arm swings.
• Exercises:
  • Burpees: 30 seconds, 4 sets, 30 seconds rest. Form cue: Land softly to reduce impact.
  • Mountain Climbers: 30 seconds, 4 sets, 30 seconds rest. Form cue: Keep your hips low for maximum core engagement.
  • Jump Squats: 30 seconds, 4 sets, 30 seconds rest. Form cue: Land gently to protect your knees.

Total time: 20 minutes

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4. Yoga Flow

• What it is: A full-body workout focused on flexibility and core strength.
• Price: Free (no equipment needed)
• Best for: Those looking to improve flexibility and reduce stress.
• Limitations: May not provide enough strength training for some.

Workout Details:

• Warm-up (5 min): Cat-cow stretches, downward dog.
• Exercises:
  • Sun Salutations: 5 rounds, 1 set, no rest. Form cue: Inhale as you reach up, exhale as you fold forward.
  • Warrior II: Hold for 30 seconds each side, 2 sets, no rest. Form cue: Keep your front knee over your ankle.
  • Plank to Side Plank: 30 seconds, 2 sets, 30 seconds rest. Form cue: Stack your feet for better balance.

Total time: 30 minutes

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5. Dumbbell Full Body

• What it is: A full-body workout using light dumbbells.
• Price: Dumbbells typically range from $20-50.
• Best for: Those looking to add resistance training to their routine.
• Limitations: Requires a small investment in equipment.

Workout Details:

• Warm-up (5 min): Arm circles, light jogging in place.
• Exercises:
  • Dumbbell Deadlifts: 12 reps, 3 sets, 45 seconds rest. Form cue: Keep your back straight as you lower.
  • Dumbbell Chest Press: 12 reps, 3 sets, 45 seconds rest. Form cue: Lower weights to chest level.
  • Dumbbell Lunges: 10 reps each leg, 3 sets, 45 seconds rest. Form cue: Step forward, keeping your front knee aligned with your toes.

Total time: 25 minutes

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6. Pilates Core Strength

• What it is: A core-focused workout that engages multiple muscle groups.
• Price: Free (no equipment needed)
• Best for: Those wanting to strengthen their core without heavy lifting.
• Limitations: May not be intense enough for some.

Workout Details:

• Warm-up (5 min): Roll-ups, leg stretches.
• Exercises:
  • The Hundred: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your head and shoulders off the mat.
  • Leg Circles: 10 reps each direction, 3 sets, 30 seconds rest. Form cue: Keep your lower back pressed into the mat.
  • Plank with Leg Lift: 10 reps each leg, 3 sets, 30 seconds rest. Form cue: Keep your hips level as you lift.

Total time: 20 minutes

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7. Cardio Kickboxing

• What it is: A high-energy workout combining martial arts and cardio.
• Price: Free (no equipment needed)
• Best for: Those looking for a fun way to boost cardio fitness.
• Limitations: May not be suitable for those with joint issues.

Workout Details:

• Warm-up (5 min): Shadow boxing, dynamic stretches.
• Exercises:
  • Jab-Cross Combo: 1 minute, 3 sets, 30 seconds rest. Form cue: Keep your feet light and ready to pivot.
  • Front Kicks: 30 seconds, 3 sets, 30 seconds rest. Form cue: Lift your knee before kicking out.
  • Side Kicks: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your core tight as you kick.

Total time: 25 minutes

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8. Low Impact Full Body

• What it is: A gentle workout suitable for all fitness levels.
• Price: Free (no equipment needed)
• Best for: Beginners or those recovering from injury.
• Limitations: May not provide enough challenge for advanced fitness levels.

Workout Details:

• Warm-up (5 min): Marching in place, shoulder rolls.
• Exercises:
  • Wall Push-ups: 10 reps, 3 sets, 30 seconds rest. Form cue: Stand at an angle to reduce difficulty.
  • Seated Leg Lifts: 10 reps each leg, 3 sets, 30 seconds rest. Form cue: Keep your back straight while lifting.
  • Chair Squats: 10 reps, 3 sets, 30 seconds rest. Form cue: Sit back as if you’re lowering onto a chair.

Total time: 20 minutes

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9. Tabata Training

• What it is: A high-intensity interval workout using the Tabata method.
• Price: Free (no equipment needed)
• Best for: Those looking to maximize calorie burn in a short time.
• Limitations: Very intense, may not be suitable for beginners.

Workout Details:

• Warm-up (5 min): Jumping jacks, dynamic stretches.
• Exercises:
  • High Knees: 20 seconds, 8 rounds, 10 seconds rest. Form cue: Drive your knees up to hip level.
  • Push-ups: 20 seconds, 8 rounds, 10 seconds rest. Form cue: Keep your elbows at a 45-degree angle.
  • Squat Jumps: 20 seconds, 8 rounds, 10 seconds rest. Form cue: Land softly to absorb shock.

Total time: 20 minutes

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10. Stretch and Restore

• What it is: A low-key workout focusing on recovery and flexibility.
• Price: Free (no equipment needed)
• Best for: Anyone needing a break from intense workouts.
• Limitations: Not a traditional workout; focuses on flexibility.

Workout Details:

• Warm-up (5 min): Gentle neck rolls, wrist stretches.
• Exercises:
  • Forward Fold: Hold for 1 minute, 1 set. Form cue: Keep your knees slightly bent.
  • Seated Butterfly Stretch: Hold for 1 minute, 1 set. Form cue: Press your knees gently toward the ground.
  • Child’s Pose: Hold for 1 minute, 1 set. Form cue: Relax your forehead on the mat.

Total time: 15 minutes

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Conclusion and Next Steps

With these ten full-body workouts under $50, you can easily maintain your fitness routine from the comfort of your home in 2026. Each workout requires minimal equipment and can be completed in 20-30 minutes, making it easy to fit into your busy schedule.

To progress, consider increasing the number of sets, reducing rest time, or adding weights as you become stronger. For more personalized coaching and real-time feedback, consider leveraging HipTrain’s live 1-on-1 video training sessions with certified trainers.