Top 7 Full Body Workouts Under $50

Finding effective full body workouts that fit within a budget can be a challenge, especially for busy professionals who want to maximize their time and resources. With the right approach, you can achieve a comprehensive workout without breaking the bank. In 2026, these top 7 full body workouts under $50 will help you get fit from the comfort of your home, making it easier than ever to stay on track.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat, resistance bands (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
• Leg Swings: 1 minute (30 seconds per leg)
• Torso Twists: 1 minute
• Bodyweight Squats: 1 minute (15 reps)
• High Knees: 1 minute (30 seconds)

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups: 10 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your body in a straight line from head to heels.
  Modification: Knee push-ups for an easier version.
• Squats: 15 reps, 3 sets, 45 seconds rest
  Form Cue: Squeeze your glutes at the top.
  Modification: Air squats for beginners.
• Plank: 30 seconds, 3 sets, 45 seconds rest
  Form Cue: Keep your hips level, don’t let them sag.
  Modification: Drop to your knees for a modified plank.

2. Resistance Band Workout

• Band Squats: 12 reps, 3 sets, 45 seconds rest
  Form Cue: Push through your heels as you stand.
  Modification: Use a lighter band or no band.
• Chest Press with Band: 12 reps, 3 sets, 45 seconds rest
  Form Cue: Keep elbows slightly bent at the top.
  Modification: Perform without the band.
• Bent Over Rows with Band: 12 reps, 3 sets, 45 seconds rest
  Form Cue: Squeeze your shoulder blades together.
  Modification: Seated rows with less resistance.

3. High-Intensity Interval Training (HIIT)

• Burpees: 30 seconds, 4 sets, 30 seconds rest
  Form Cue: Jump explosively at the top.
  Modification: Step back instead of jumping for an easier version.
• Mountain Climbers: 30 seconds, 4 sets, 30 seconds rest
  Form Cue: Keep your core tight and back flat.
  Modification: Slow down the pace for a beginner version.

4. Core and Cardio Combo

• Jumping Jacks: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Land softly on your feet.
  Modification: Step side to side for a low-impact option.
• Russian Twists: 12 reps per side, 3 sets, 45 seconds rest
  Form Cue: Keep your back straight as you twist.
  Modification: Perform without lifting your feet for ease.

5. Pilates-Inspired Workout

• Roll-Up: 10 reps, 3 sets, 45 seconds rest
  Form Cue: Articulate your spine as you roll up.
  Modification: Bend your knees for easier access.
• Leg Lifts: 12 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your lower back pressed into the mat.
  Modification: Bend your knees for a modified version.

6. Yoga Flow

• Downward Dog to Plank: 5 flows, 3 sets, 45 seconds rest
  Form Cue: Keep your body in a straight line.
  Modification: Hold plank for 15 seconds if needed.
• Warrior II Pose: Hold for 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your front knee over your ankle.
  Modification: Reduce the depth of your lunge if necessary.

7. Tabata Style Workout

• Squat Jumps: 20 seconds on, 10 seconds off, 8 rounds
  Form Cue: Land softly and reset for the next jump.
  Modification: Perform regular squats instead of jumps.
• Push-Up Shoulder Taps: 20 seconds on, 10 seconds off, 8 rounds
  Form Cue: Maintain control as you tap your shoulder.
  Modification: Do this from your knees for less intensity.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------------|--------------------|------|-----------------| | Bodyweight Circuit | Push-Ups: 10 | 3 | 45 seconds | | | Squats: 15 | 3 | 45 seconds | | | Plank: 30 seconds | 3 | 45 seconds | | Resistance Band Workout | Squats: 12 | 3 | 45 seconds | | | Chest Press: 12 | 3 | 45 seconds | | | Bent Over Rows: 12 | 3 | 45 seconds | | HIIT | Burpees: 30 sec | 4 | 30 seconds | | | Mountain Climbers: 30 sec| 4 | 30 seconds | | Core and Cardio Combo | Jumping Jacks: 30 sec| 3 | 30 seconds | | | Russian Twists: 12/side| 3 | 45 seconds | | Pilates-Inspired Workout | Roll-Ups: 10 | 3 | 45 seconds | | | Leg Lifts: 12 | 3 | 45 seconds | | Yoga Flow | Downward Dog to Plank: 5 flows| 3| 45 seconds | | | Warrior II: 30 sec | 3 | 30 seconds | | Tabata Style Workout | Squat Jumps: 20 sec| 8 | 10 seconds | | | Push-Up Taps: 20 sec| 8 | 10 seconds |

Cool-Down (3-5 Minutes)

• Child’s Pose: 1 minute
• Seated Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute
• Standing Quad Stretch: 30 seconds per leg

Complete in: 25-30 minutes

These full body workouts can be done in a small space and require minimal equipment, making them perfect for busy professionals looking to stay fit on a budget.

Conclusion

Staying active doesn't have to be expensive. With these top 7 full body workouts under $50, you can challenge yourself and achieve your fitness goals without the need for a gym membership. Consider incorporating these routines into your weekly schedule, aiming for 3 times a week with rest days in between. For personalized coaching and real-time feedback, check out HipTrain.