10 Minute Full-Body Resistance Band Workout
Grab your timer: each move will take you 1 minute.
1. Cardio Burst: Jogging in place
Keep your feet together, with your elbows bent close to your sides.
Keep your right foot elevated briefly, and then move to the left. You should keep switching between the right and left foot quickly so that they are not both down at once.
2. Resistance Band Side to Side Squat
The Resistance Band Side-Toside Squat, a lower-body exercise that strengthens your quadriceps and glutes, is a great option.
- Place your feet hip-width apart on the band and grab the handles to hold onto your hip bones.
- Now, take a big step to the right. Sit back in a squat and then move your left foot towards your right foot.
As you stand, take a large step to the left. Next, squat down and bring your right foot towards your left. This is one repetition.
3. Cardio Burst: Jumping Jacks
- Jumping Jacks can be used as a cardio workout and to increase metabolism.
- Stand straight up, with your legs together. Keep your hands on your thighs.
- Keep your knees bent and extend your arms and legs to the sides. The arms should be raised above the head, and the legs should be wider than the shoulders.
- Return to your original position by bringing your arms and legs to your sides.
4. Resistance Band Chest Press
This exercise is great for strengthening your core and stabilizing your body. You can strengthen your chest with the Resistance Band Chest Press without lifting heavy weights or doing push-ups. This great move is a favorite of ours!
Place your right foot on the middle of the band. Bring the handles up to the shoulders and keep your palms facing forward. Keep your elbows slightly behind your body.
Stand tall and tighten your abs. Next, push your arms out in front of you chest and shoulders. Then slowly pull your elbows back. Repeat.
5. Cardio Burst: Burpees
Burpees are a powerful move that will burn tons of calories and use nearly all of your muscles.
6. Resistance Band Butt Blaster
The Resistance Band Butt Blaster is an innovative way to strengthen your glutes. It doesn’t require you to do any squats or lunges, nor even to put your bodyweight on your knees.
Place your right foot on the ground and wrap the band around it. Next, place your hands under your shoulders and hold onto the handles.
Keep your right knee slightly off the ground and extend your right leg straight against the band.
Slowly release your knee and bring it back to a bent position. You can continue doing this for as many reps as you like, or switch to the other foot.
7. Cardio Burst: High Knee Run
Do not let the simplicity of this move fool you. High knees can be a cardiovascular exercise with high intensity.
Stand with your feet hip-distance apart.
Right knee should be lifted as high as possible. Then, raise the opposite arm and switch sides quickly so that left knee is higher than right foot. Keep pulling your knees up quirky as long as you like.
8. Resistance Band Lunge with Overhead Press
Resistance band lunge with overhead press is a great exercise for strengthening your legs, glutes and shoulders. It also engages your core to ensure stability. This resistance band exercise can be used to multitask your strength training.
- Hold the handles close to your shoulders and place your right foot in the middle of the band.
- Keep your heel up and place your left foot in front of your right.
- Keep your knees lower than the ground and bend both knees at a 90 degree angle.
- Slowly push your arms overhead while you press back.
9. Cardio Burst: Jumprope
- Jump Rope is a great option. Or you can do it the way we prefer, with no rope! Jump Rope is an aerobic exercise that’s fun and high-intensity.
- Begin with your feet hip-distance apart and your arms extended to your sides, holding onto a jump rope or your hands.
- To swing a jump rope, circle your hands and jump over the jump rope.
10. Resistance Band Midback Pull
The Resistance Band Mid-Back Row, a unique strength exercise, uses the resistance band to strengthen your upper and mid-back muscles. These muscles are vital for good posture and standing tall.
Stand with your feet shoulder-width apart and grab the handles of each band with one hand. Then, loop the band around the other hand until you are satisfied with the tightness.
At shoulder height, hold your hands out straight ahead. Then pull the band open so that the arms reach out to the sides. The band will come in towards the chest. Keep your shoulders low. Slowly return your hands to the starting position. Repeat.
