If you’re looking for a low-impact, cost-effective way to get fit at home, look no further than the humble resistance band. While it may not look like much, this long loop of rubber is actually the best piece of home gym equipment your money can buy, as it can build muscle, is easy to use, and you can simply stuff it in your gym bag when you're done with it. Ready to try one for yourself? We've got you covered with this five-move full-body workout.
It's not just muscle that resistance bands can build either, they're also effective at burning fat. In fact, a 2022 review that looked at 15 different studies with a total of more than 600 participants found that using resistance bands – in comparison to bodyweight exercises and free weights – was more effective at reducing body fat in obese and overweight people. So, if you thought resistance bands were just for getting a pump on, think again.
For this workout, work your way through the five exercises below, resting for 20-30 seconds between each exercise. Once you’ve completed one round, rest for 60-90 seconds, then repeat the workout two, or three more times. Then that’s your session done! Make sure you’re either using long loop resistance bands, or tube bands, as small ‘booty bands’ won’t be suitable. Here are your exercises:
- Banded push-ups 3 x 12
- Bent-over row 3 x 10-12
- Bicep curls 3 x 10
- Face pulls 3 x 10-12
- Steps ups 3 x 8-10
Remember, if your bands are too light and you don’t have heavier ones, try standing on more of the band to shorten it and increase the resistance. Alternatively, you can always slow the movement down to up the intensity of the exercise. Fancy more banded workouts? Here’s a 15-minute upper body workout that’ll leave your biceps, triceps, chest, back and shoulder seriously smoked! Otherwise, if it’s another full-body session you’re looking for, then here’s another speedy session you can work through in 30 minutes.
-
You don’t need to train for hours – I tried Arnold Schwarzenegger’s 25-minute weight workoutAfter just six minutes I was left with a massive pump
-
4 muscle-building mistakes that are sabotaging your gains, according to an expertDon't stop yourself from getting swole by making these silly mistakes
-
Three underrated Pilates exercises that will build phenomenal core strengthRemove sit-ups and crunches from your routine and add these instead
-
Build muscle and burn fat with just two kettlebells and this 20 minute workoutDon't have long to train? A fitness coach says this workout delivers plenty of bang for your buck
-
You only need one dumbbell and these three exercises to burn calories and boost your metabolismIt combines strength and cardio to really ramp up the intensity
-
A fitness trainer shares three anti-aging exercises that’ll ‘make you feel young forever’They’ll help to boost long-term strength, power and mobility
-
Build stronger legs in 30 minutes with this knee-friendly, PT-approved workoutNo need to skip leg day after all
-
Three 'non-negotiable' exercises that’ll improve full-body mobility, according to an expertOil up those tight joints for improved movement and better workouts
