Top 7 Affordable Full Body Workouts Under $50 for 2026

Finding an effective full-body workout that fits your budget can feel daunting, especially for busy professionals trying to squeeze fitness into their packed schedules. With gym memberships often exceeding $50 per month and the intimidation factor of crowded spaces, it’s no wonder many are turning to home workouts. The good news? You can achieve a comprehensive workout experience without breaking the bank. Here are seven affordable full-body workouts you can do at home for under $50 in 2026.

Quick Stats Box

• Total Time: 25-30 minutes each
• Equipment Needed: Yoga mat, resistance bands, or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

1. Bodyweight Blast

• Warm-Up (5 min): High knees, arm circles, leg swings
• Exercises:
  • Push-Ups: 10 reps, 3 sets, 30 seconds rest. Form cue: Keep your body in a straight line from head to heels.
  • Squats: 15 reps, 3 sets, 30 seconds rest. Form cue: Push through your heels and keep your chest up.
  • Plank: 30 seconds, 3 sets, 30 seconds rest. Form cue: Squeeze your glutes to maintain a straight line.
• Cool Down (3-5 min): Child’s pose, seated forward bend

2. Resistance Band Revolution

• Warm-Up (5 min): Jumping jacks, torso twists, lunges
• Exercises:
  • Band Squats: 15 reps, 3 sets, 45 seconds rest. Form cue: Keep tension on the band throughout.
  • Band Rows: 12 reps, 3 sets, 45 seconds rest. Form cue: Squeeze shoulder blades together at the end.
  • Band Overhead Press: 10 reps, 3 sets, 45 seconds rest. Form cue: Keep core tight while pressing.
• Cool Down (3-5 min): Standing quad stretch, shoulder stretch

3. Dumbbell Dynamic Duo

• Warm-Up (5 min): Arm swings, hip circles, light jogging in place
• Exercises:
  • Dumbbell Deadlifts: 12 reps, 3 sets, 30 seconds rest. Form cue: Keep back flat and hinge at hips.
  • Dumbbell Chest Press: 10 reps, 3 sets, 30 seconds rest. Form cue: Lower weights to chest level before pressing up.
  • Dumbbell Lunges: 10 reps per leg, 3 sets, 30 seconds rest. Form cue: Keep front knee over ankle.
• Cool Down (3-5 min): Seated hamstring stretch, triceps stretch

4. HIIT Home Workout

• Warm-Up (5 min): Arm circles, leg swings, dynamic stretches
• Exercises:
  • Burpees: 10 reps, 3 sets, 30 seconds rest. Form cue: Land softly to reduce impact.
  • Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your hips down and run fast.
  • Jump Squats: 12 reps, 3 sets, 30 seconds rest. Form cue: Land softly and control your descent.
• Cool Down (3-5 min): Standing forward bend, deep breathing

5. Pilates Powerhouse

• Warm-Up (5 min): Cat-cow stretches, gentle twists
• Exercises:
  • Plank with Leg Lift: 10 reps per leg, 3 sets, 30 seconds rest. Form cue: Keep hips level while lifting.
  • Side-Lying Leg Lifts: 15 reps per side, 3 sets, 30 seconds rest. Form cue: Keep your core engaged.
  • Pilates Hundred: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep shoulders relaxed away from ears.
• Cool Down (3-5 min): Spinal twist, seated forward fold

6. Cardio Core Circuit

• Warm-Up (5 min): High knees, butt kicks, arm swings
• Exercises:
  • Jumping Jacks: 30 seconds, 3 sets, 30 seconds rest. Form cue: Land softly to protect joints.
  • Russian Twists: 15 reps per side, 3 sets, 30 seconds rest. Form cue: Keep your back straight while twisting.
  • Plank Jacks: 12 reps, 3 sets, 30 seconds rest. Form cue: Keep core tight and hips steady.
• Cool Down (3-5 min): Child’s pose, figure-four stretch

7. Yoga Flow for Strength

• Warm-Up (5 min): Sun Salutations
• Exercises:
  • Warrior II: 30 seconds per side, 3 sets, 30 seconds rest. Form cue: Keep your front knee aligned with your ankle.
  • Downward Dog to Plank: 10 reps, 3 sets, 30 seconds rest. Form cue: Move smoothly between positions.
  • Bridge Pose: 15 reps, 3 sets, 30 seconds rest. Form cue: Squeeze glutes at the top for 2 seconds.
• Cool Down (3-5 min): Reclined bound angle pose, deep breathing

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|-----------------------|------|--------------| | Push-Ups | 10 reps | 3 | 30 seconds | | Squats | 15 reps | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Band Squats | 15 reps | 3 | 45 seconds | | Dumbbell Deadlifts | 12 reps | 3 | 30 seconds | | Burpees | 10 reps | 3 | 30 seconds | | Plank with Leg Lift | 10 reps per leg | 3 | 30 seconds |

Complete in: 25-30 minutes

These workouts are designed to be effective and efficient, perfect for busy schedules. Incorporate them into your routine 3-4 times a week for optimal results.

Conclusion

With just a little creativity and the right exercises, you can achieve a full-body workout at home for under $50. Remember to listen to your body and modify movements as needed. If you’re looking for more personalized guidance, consider signing up for live 1-on-1 video training sessions with certified trainers who can provide real-time feedback.