The 10 best resistance band workouts
The 10 all-time resistance band workouts
The peachy thing about the best resistance band workouts is that y'all can do them near anywhere, and with almost no equipment needed. Let'southward face it: When it comes to cardio, there are plenty of ways to go your heart pumping outside or inside, without whatever fancy equipment. But when it comes to strength training, y'all often need some equipment, and near of u.s. don't have the money, space, or motivation, to turn function of our home into a gym. That'due south where the all-time resistance bands come in: because they're piece of cake to make, they're also easy to notice. And they're as well cheap.
But what are the best resistance band workouts? I dug out my resistance bands and spent many hours following every one-half-decent resistance band workout I could detect…and so you don't have to! These are the best resistance band workouts I could find — so stop making excuses and pick 1.
Although a lot of resistance bands are interchangeable — or, at least, a lot of resistance band workouts tin can be modified to fit the blazon of resistance bands you have — we made sure to include workouts for each of the larger categories: tube bands with handles, loop bands, mini loop bands, and flat/therapy bands.
Looking for more inspiration? We've found six resistance band exercises that allow you lot to build your arm muscles from dwelling house, too every bit a guide on how to use a resistance band to do a deadlift.
Best resistance band workouts
Under 15-infinitesimal beginner resistance band workout
Length: 12:thirty
Equipment needed: Tube bands with handles
This is a neat beginner's conditioning — whether you're new to working out with resistance bands, or new to working out entirely. It's short but intense; it's fabricated upwardly entirely of low-impact strength exercises, and none of the moves are cardio filler just to "keep yous moving." The workout is well-organized, and the breaks betwixt sets offer enough time for the instructor to explain the upcoming move so even total newbies will exist able to transition seamlessly. In addition to the narration, the video too has sound and visual cues such as chimes, a inaugural timer, and a progress bar. While this might not seem necessary, it is extremely helpful if you're trying to follow a workout video in a less-than-optimal setting, such every bit on the five-inch screen of a smartphone.
Full-body mini resistance band workout
Length: 25 minutes
Equipment needed: Mini loop band
A lot of "full-body" workouts are way too focused on large motion — literally, exercises that work out your entire trunk. This is a great actual full-body workout, and is divided between legs/lower body, arms/upper body, and abs, with full-trunk movements between each section. This conditioning isn't narrated, but each exercise is labeled and demonstrated visually in between sets — it's pretty piece of cake to follow, and there are boosted audio cues (chime) and visual cues (set up inaugural timer) to assist yous stay on runway.
Full-trunk resistance ring pilates
Length: twenty minutes
Equipment needed: Flat/therapy bands
Flat or therapy resistance bands are typically used for physical therapy rather than workouts. But not all workouts need to exist for fat-called-for or muscle-building. Pilates is an like shooting fish in a barrel, low-impact workout that helps improve your flexibility, posture, and remainder. If you don't practice a lot of Pilates, stretching, or paying attention to your posture, figuring out exactly what y'all need to do is a little intimidating, which is why I like this full-torso pilates workout: It's easy to follow and the teacher does a lot of explaining, but it'south paced fast plenty that you won't get bored.
Total-body resistance ring preparation workout
Length: 25 minutes
Equipment needed: Loop band
This conditioning combines total-trunk strength preparation with bursts of HIIT. If that sounds super intense, that'due south because it is — you'll both dear and detest this ane. All resistance ring workouts can be adjusted to fit your fettle level, but this workout is geared slightly more toward veteran gym-goers. It'southward not difficult to follow along, simply at that place isn't equally much teaching (specially before the exercise starts); full beginners may feel lost at times. As well, this video has a different feel than the other videos on the list — more candid and rough around the edges — which you lot may observe works better (or worse) to go along you motivated.
Resistance band workout: Abs & core
Length: 10 minutes
Equipment needed: Mini loop band
The squeamish thing most this ab workout is that it's flexible enough to work for a range of fitness levels. It's piece of cake to follow (each exercise is narrated and demonstrated in the breaks) and the movements are easy enough to perform if you're a beginner; a lot of ab exercises can be discouragingly difficult to go right when you lot're merely starting out. But you lot'll still become a fantastic (and painful) ab workout if you're not a beginner.
Acme five ab exercises with resistance bands
Length: 3 minutes
Equipment needed: Tube band with handle and anchor
This is more than of a walkthrough than it is a workout — though, since you lot don't need to spend hours working out your abs, it however functions pretty well equally a workout. This may not be the well-nigh polished video, but the exercises are spot-on — I did these exercises with resistance bands at the gym long earlier there was a pandemic. The but caveat for these exercises is that y'all volition need to ballast your bands to something (such as a wall or a door) instead of using a normal workaround, because the angle is of import.
Intense 5-infinitesimal resistance band bicep conditioning
Length: 5 minutes
Equipment needed: Tube band with handle
Information technology's in the title: This five-minute workout is intense. It'southward really just five different types of bicep curls, merely it'due south easy to follow (bicep curls aren't particularly complicated to figure out), it's intense, and it'due south only five minutes long. Anabolic Aliens has an unabridged series of 5-minute resistance band workouts — the supplementary workouts are definitely worth a wait.
You lot simply demand this to build muscle
Length: 7 minutes
Equipment needed: Loop ring
This isn't really a pre-designed workout (although you can follow information technology like it is), it's an instructional video on how to perform several of the more traditional lifts/exercises: Squats, button-ups with resistance, single-arm rows, deadlifts, bicep curls, tricep kickbacks, lateral raises, and seated in & out crunches. This is a must-see for whatsoever traditional gym-goers who might exist skeptical about what they tin can achieve with resistance bands.
10-minute travel resistance band conditioning
Length: 10 minutes
Equipment needed: Travel bow-tie band
Although you can do most of these workouts near anywhere, this 10-minute full-body routine is particularly convenient if y'all're on the go. It's a quick, low-impact routine that uses but one bow-tie fashion resistance band and requires very little floor space, but it still takes you through a diversity of exercises for your upper and lower body. It'south non necessarily the just workout yous'll e'er need to practice, but it's a slap-up way to get moving if you lot're short on time, and information technology makes a nice warm-up if yous're non.
48-infinitesimal upper body resistance band workout
Length: 48 minutes
Equipment needed: Loop bands
This is the upper body workout yous've been looking for. This workout takes yous through 16 exercises performed in quad-sets (3 sets of each quad-set up), with an intense — but doable — 40 seconds on, 20 seconds rest. The nice thing virtually this conditioning is that all the exercises are exercises yous're used to doing in the gym — starting with tricep kickbacks and bicep curls and ending with seated pull-backs. This is a 48-infinitesimal conditioning so I wouldn't advise jumping right into it, just one time yous're warmed up and comfortable with ring workouts it'll definitely make you sweat.
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Source: https://www.tomsguide.com/how-to/best-resistance-band-workouts
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