5 Exercises to Burn Fat with Resistance Bands

Resistance bands are your secret weapon to blasting fat.

resistance band exercises to burn fat

Resistance bands are one of the best pieces of workout equipment around. They are inexpensive, easy to use, and highly effective! With this one piece of equipment you can get a total body workout that is unmatched. Form and tempo are key with resistance bands to enhance the fat burning techniques, so make sure that you’re not in a hurry and use proper technique in order to get the best workout possible. Resistance band fat burning is effective because it gets your heart rate up while also providing resistance training. Get ready to start burring fat with resistance bands!

Equipment Needed: Resistance Band, interval timer

What to Do: Perform each exercise for 45 seconds, and then rest 15 seconds. Complete 3 circuits, resting 30 seconds between circuits. Perform this workout 3 times weekly on nonconsecutive days for optimal results. See the videos below to ensure you are using correct form and technique.


1. Bicep Curl
2. Squat/Side Leg Raise (Alternate leg raises)
3. Side & Front Raise Alternating
4. Outer Thigh/Glute Pulls
5. Bicycle

Bicep Curl

Squat/Side Leg Raise (Alternate leg raises)

Side & Front Raise Alternating

Outer Thigh/Glute Pulls


Try some of our most popular fat burning workouts:
Medicine Ball Workout

H.I.I.T. Abs Workout
HIIT Your Legs Workout
H.I.I.T. Your Arms Workout
Reshape Your Body with Resistance Bands

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I was weighed at the surgery prior to a spinal cord insert, I was shocked to see my weight and decided to start dieting at once. In four days I had lost one and a half pounds which urged me on. I’m enjoying the diet but need to lose my belly fat so intend buying some resistance bands to help. Having had four spinal operations I know I need to take care so won’t be overdoing it but will get there in the end sooner or later without doing myself any harm.

  2. Just started my routine with my resistance bands, walking on days between. After a couple of weeks, going to add an exercise ball. I’ve had a back injury so weights are really out for me. Hoping I can get myself back into shape this way. I will keep you all posted.

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