Pump it up with some bands! Bands are a great tool for bringing your workout to the next level. They offer extra resistance in workouts where dumbbells or other weights just aren’t practical. In certain moves, resistance bands can intensify your workout and challenge your muscles more than your body weight would. Below, we’ve got a full-body fat-burning workout using resistance band exercises.
The resistance band exercises are the lateral walk, seated rows, side lunges, and knee expanders, which are like a thigh abductor machine at home. When you do these moves, you should feel the resistance from the bands while maintaining full control over each movement. If the move is too easy, you might need a smaller or tighter band. If the band is snapping you around, you might need to start with less resistance and gradually work your way up as your muscles become stronger.
There are many resistance band options available online. They’re usually made of a stretchy flexible material and come in either a flat design or as a loop. The flat bands can be tied into a loop around your legs when needed. Choose the band that works best for you.
Here are some options:
- Flat bands that you can use tied or untied. This non-latex three-band beginner set by TheraBand is an affordable option with great reviews.
- Loops that don’t need to be tied. These latex bands from PhantomFit also have numerous positive reviews. You get four bands of varying intensity.
You can complete the following workout with either the loops or the flat resistance bands. Whichever you choose, the important part is that you’re comfortable and feel secure during the exercises.
Follow the workout below and let us know in the comments how you fared with resistance bands.
What You’ll Need: a set of resistance bands, and an optional mat or towel to lay on the floor.
What to Do: Complete the exercises in order. Rest for 60 seconds and repeat.
Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
20 Lateral Walk with Resistance Bands (10 each side)
15 Resistance Band Seated Rows
10 Push Ups
20 Alternating Side Lunges with Resistance Bands (10 each side)
15 Knee Expanders
Lateral Walk with Resistance Bands
Resistance Band Seated Rows
Alternating Side Lunges with Resistance Bands
Knee Expanders with Resistance Bands