Develop full-body strength in 30 minutes with one resistance band

Get similar results to using dumbbells, but with just a band

Man doing banded lunges
(Image credit: Getty Images)

Here at T3 we love full-body workouts – they’re efficient, fast and can help you burn lots of calories, whilst building strength and muscle. But when they use a resistance band, like this workout, it's even better. Not only are they an affordable piece of home gym equipment, but they're a great option for beginners as there's less risk of injury. This workout only takes 30 minutes too, so ideal when you're pushed for time.

Research has also shown that using resistance bands can actually deliver similar results to using a pair of dumbbells. According to MiraFit: “Instead of simply lifting a weight, your muscles are under constant tension. This means the actual quality of each rep is significantly improved. And with your muscles working harder, you’ve got better contraction which is the key to getting stronger.” They’ll take you further than just your workout too, as they’re great for improving your mobility and using for aiding recovery.

For this workout you're going to do 50 seconds of work, with a 20 second rest (make sure you have an exercise mat beneath you as some are floor-based). Opt for a medium weight resistance band (the woman uses 25kg). If you only have a light one, just shorten the band by standing on it to increase its resistance. The video above also includes a warm up and warm down, so make sure you take a watch and do these too! Here's the workout:

  • Good mornings
  • Back squats
  • Single arm row (right arm)
  • Single arm row (left arm)
  • Upright rows
  • Front squats
  • Single arm tricep extensions (right arm)
  • Single arm tricep extensions (left arm)
  • Bent over rows
  • Backwards lunges (right arm)
  • Backwards lunges (left arm)
  • Deadlift
  • Bicep curls
  • Single leg RDL (right arm)
  • Single leg RDL (left arm)
  • Seated rows
  • Glute bridge
  • Push-ups
  • Chest press
  • Russian twists

Really focus on 'feeling' the movement when doing these exercises, rather than 'how many reps can I do'. This will help you engage your muscles more, as opposed to simply moving the band from A to B. 

Want more banded workouts? We've got plenty! If you need a speedy full-body workout for when you're really tight for time, give this 8-move banded workout a whirl. For those days you do have longer, we've got a lower-body banded workout which will take around 25 minutes, or this 8-move upper body workout.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.