Top 10 Full Body Workouts Under $50 You Can Do at Home

Are you a busy professional struggling to find time and budget for effective workouts? The gym can be intimidating, and home workouts often lack the motivation and variety needed to keep you engaged. Fortunately, you can achieve a full-body workout at home without breaking the bank. In this guide, we present ten affordable full-body workouts that require minimal or no equipment and cost less than $50.

Quick Stats Box

• Total Time: 30-40 minutes each workout
• Equipment Needed: None or light equipment (optional)
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 200-400 calories depending on intensity

1. Bodyweight Circuit

Total Time: 30 minutes
Equipment: None
Difficulty: Beginner
Calories Burned: 200-250

Exercises:

• Push-ups: 10-15 reps, 3 sets, 30 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Knee push-ups.
• Squats: 15 reps, 3 sets, 30 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Chair squats.
• Plank: 30 seconds, 3 sets, 30 seconds rest. Modification: Knee plank.

2. Resistance Band Full Body

Total Time: 35 minutes
Equipment: Resistance band ($10-20)
Difficulty: Intermediate
Calories Burned: 250-300

Exercises:

• Banded Squats: 15 reps, 3 sets, 45 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Bodyweight squats.
• Banded Rows: 12 reps, 3 sets, 45 seconds rest, 2 seconds pull, 1 second squeeze, 2 seconds release. Modification: Use a towel instead of a band.
• Banded Chest Press: 12 reps, 3 sets, 45 seconds rest, 2 seconds out, 1 second pause, 2 seconds in. Modification: Wall push-ups.

3. HIIT Bodyweight Blast

Total Time: 30 minutes
Equipment: None
Difficulty: Intermediate
Calories Burned: 300-400

Exercises:

• Burpees: 10 reps, 3 sets, 30 seconds rest. Modification: Step back instead of jumping.
• Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest. Modification: Slow down the pace.
• Jump Squats: 10 reps, 3 sets, 30 seconds rest. Modification: Regular squats.

4. Pilates for Full Body Strength

Total Time: 40 minutes
Equipment: Yoga mat ($20-30)
Difficulty: Beginner
Calories Burned: 200-300

Exercises:

• The Hundred: 1 minute, 3 sets, 30 seconds rest. Modification: Keep feet on the ground.
• Plank to Side Plank: 30 seconds each side, 3 sets, 30 seconds rest. Modification: Drop knees to the ground.
• Leg Circles: 10 circles each direction, 3 sets, 30 seconds rest. Modification: Smaller circles.

5. Dance Cardio Full Body

Total Time: 35 minutes
Equipment: None
Difficulty: Beginner
Calories Burned: 250-350

Exercises:

• Basic Step Touch: 1 minute, 3 sets, 30 seconds rest. Modification: Slow down the pace.
• Knee Lifts: 1 minute, 3 sets, 30 seconds rest. Modification: March in place.
• Side Shuffles: 1 minute, 3 sets, 30 seconds rest. Modification: Use a smaller range of motion.

6. Kettlebell Full Body Workout

Total Time: 30 minutes
Equipment: Kettlebell ($20-50)
Difficulty: Intermediate
Calories Burned: 300-350

Exercises:

• Kettlebell Swings: 15 reps, 3 sets, 45 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Use a lighter weight or bodyweight swings.
• Goblet Squats: 12 reps, 3 sets, 45 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Bodyweight squats.
• Kettlebell Deadlifts: 12 reps, 3 sets, 45 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Modification: Use the same motion with no weight.

7. Yoga Flow for Full Body

Total Time: 30 minutes
Equipment: Yoga mat ($20-30)
Difficulty: Beginner
Calories Burned: 200-250

Exercises:

• Downward Dog to Plank: 1 minute flow, 3 sets, 30 seconds rest. Modification: Drop knees in plank.
• Warrior II: 30 seconds each side, 3 sets, 30 seconds rest. Modification: Keep back knee on the ground.
• Tree Pose: 30 seconds each side, 3 sets, 30 seconds rest. Modification: Use wall for balance.

8. Core-Focused Full Body Workout

Total Time: 30 minutes
Equipment: None
Difficulty: Intermediate
Calories Burned: 250-300

Exercises:

• Russian Twists: 15 reps each side, 3 sets, 30 seconds rest. Modification: Keep feet on the ground.
• Plank Jacks: 30 seconds, 3 sets, 30 seconds rest. Modification: Step out instead of jumping.
• Flutter Kicks: 30 seconds, 3 sets, 30 seconds rest. Modification: Keep legs bent.

9. Bodyweight Strength Training

Total Time: 35 minutes
Equipment: None
Difficulty: Intermediate
Calories Burned: 200-300

Exercises:

• Tricep Dips: 10-15 reps, 3 sets, 30 seconds rest. Modification: Bend knees for less strain.
• Lunges: 10 reps each leg, 3 sets, 30 seconds rest. Modification: Step back instead of forward.
• Wall Sit: 30 seconds, 3 sets, 30 seconds rest. Modification: Decrease time as needed.

10. Stretch and Strength Routine

Total Time: 30 minutes
Equipment: None
Difficulty: Beginner
Calories Burned: 150-200

Exercises:

• Standing Forward Bend: 1 minute, 3 sets, 30 seconds rest. Modification: Bend knees slightly.
• Cat-Cow Stretch: 1 minute, 3 sets, 30 seconds rest. Modification: Move slowly for more control.
• Seated Hamstring Stretch: 1 minute each leg, 3 sets, 30 seconds rest. Modification: Keep one knee bent.

Complete in: 30-40 minutes

Cool Down Section (3-5 minutes)

Finish your workout with some gentle stretches to relax your muscles:

• Child's Pose: 1 minute
• Seated Forward Fold: 1 minute
• Neck Stretch: 1 minute each side

Conclusion

With these ten full-body workouts, you can break through the barriers of time, budget, and space. Each workout is designed to be efficient and effective, allowing you to stay fit and strong without the need for a gym membership. You can choose any of these routines based on your preferences and available equipment.

Why not take the next step towards achieving your fitness goals? Consider personalized coaching with real-time feedback from certified trainers at HipTrain to elevate your home workouts.