25-Minute Full Body Resistance Band Workout (Mini Band)

A quick and effective strength and HIIT workout you can do anywhere — this 25-Minute Full Body Resistance Band Workout! Nine full body exercises using a mini loop resistance band. Don’t have a resistance band? You can do this with just your bodyweight too.

The secret weapon in my home gym: mini loop RESISTANCE BANDS!

You love these little bands as much as I do because you’ve been asking for a Full Body Resistance Band Workout…and here it is!

Resistance bands are one of my first recommendations for anyone building a home gym. Why?

  1. They’re extremely versatile. As you’ll see in this full body resistance band workout, you can use resistance bands to target every muscle group in your body.
  2. They’re affordable + available online. Even when it was impossible to find dumbbells during quarantine, you could still find resistance bands. Bonus: they’re often under $20 for a variety pack and are easy to ship! **If you need some mini loop resistance bands check these out! AND get a discount using code: NML
  3. They’re EFFECTIVE. Resistance bands work your muscles differently than free weights. There’s constantly tension on the muscles working, which means you get an effective workout, no other equipment necessary.
  4. They’re convenient to store + you can take them anywhere. Whether you’re lucky enough to have a whole room dedicated to your gym equipment, or you’re a busy mama sneaking in a workout on your kid’s play-mat — you can find space to store bands. Whenever I travel, I throw my mini bands in my bag so I can do a workout anywhere.

full body resistance band workout | banded squats

What type of bands do I need for this full body resistance band workout?

There are two main types of resistance bands:

  1. Mini Loop Bands (like you’ll see in this workout, pictured above).
  2. Longer Tube Bands (often with handles attached).

Both are great — use what you have available! I personally find mini loop bands to be more versatile and I use them more often (you can find all the mini loop resistance band workouts on the NML here).

Are at home band workouts effective? Do resistance band workouts really work?

YES! If you want to make a workout more challenging, add a resistance band.

A resistance band increases the “time under tension” — or the amount of time a muscle is “working”. Any time there is tension on the band, your muscles are working against the resistance created.

Resistance bands are also great at working: 

  1. Larger muscles groups — legs, glutes, quads, back and shoulders.
  2. Smaller, stabilizing muscles (like the core and pelvic floor) that are harder to target with free weights.

Full Body Resistance Band Workout At Home

25-Minute Full Body Resistance Band Workout

If you like quick and effective full body workouts, this at home band workout is for you!

Typically resistance band workouts focus on the legs, but this full body band workout adds in upper body resistance band exercises for a full body workout.

It’s a full body resistance band workout that build strength and raises your heart rate in 25 minutes.

Equipment:

A mini loop resistance band.  I’m using a light-to-medium resistance band in this band workout.

NOTE, the resistance band should never be placed directly on a joint (knee or ankle). You always want to place the mini band above your knees or below your knees. 

**If you need some mini loop resistance bands check these out! AND get a discount using code: NML

Instructions:

Follow along with the guided Full Body Resistance Band Workout video at the top of this post. I’ll provide band placement, form cues and modifications for all fitness levels.

Alternatively, work through these nine full body resistance band exercises below at your own pace.

Perform each exercise for 30 seconds, then rest for 30 seconds. Repeat x2 sets.

9 Full Body Resistance Band Exercises

  1. Bear Crawl + Banded Tricep Taps
  2. Curl + Press + Alternating Reverse Lunge
  3. 2 Banded Squat Walks + Squat Jump (or Air Squat)
  4. 80/20 Change Stance Banded Squat, Right
  5. 80/20 Change Stance Banded Squat, Left
  6. 4 Banded V-Walks + 4 Jacks
  7. Hip Hinge + Row, Right
  8. 3-Count Mountain Climbers (no band, or optional band around feet)
  9. Hip Hinge + Row, Left

1. Bear Crawl + Banded Tricep Taps

Band Placement: Place the mini band around your wrists or lower forearms.

Targets: Quads (top your thighs), abs, core, shoulders, back and triceps.

bear crawl triceps with resistance band

How to do Bear Crawl Tricep Taps:

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees. Loop the resistance band around your wrists or lower forearms, palms facing the mat.
  2. Tuck your toes under and lift your knees off the mat, finding a bear crawl position with abs and core engaged. Think of hovering your knees just off the mat.
  3. While holding a stable bear crawl, alternate pulling each wrist back towards your knee, aiming to keep your arm straight as you increase tension on the band.
  4. Control your hand back to the starting position.
  5. Repeat for 30 seconds.

To Modify: Perform tricep taps in table top, with knees resting on the mat.

2. Banded Curl + Press + Alternating Reverse Lunge

Band Placement: Place the mini band around your wrists or lower forearms.

Targets: Core, glutes, quads, biceps and shoulders.

back lunge curl press with resistance band

How to do a Banded Curl, Press and Lunge:

  1. Stand with feet shoulder width apart. Loop the resistance band around your wrists or lower forearm, palms facing each other. Then spread your arms to shoulder width to create tension in the band, engaging your arms and shoulders.
  2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor. As you’re stepping back, curl your arms in the motion of a bicep curl.
  3. Hold at the bottom of your lunge, as you press your arms overhead; like an overhead shoulder press.
  4. Drive through your front left heel to return to a starting position as you lower the band and arms back to the starting position.
  5. Repeat alternating step back lunges and band curl to press for 30 seconds.

3. 2 Banded Squat Walks + Squat Jump (or Air Squat)

Band Placement: Place the resistance band around your calves, shins, ankles; approximately 6″ below the knees.

Targets: the gluteus medius (outer glute that controls hip movement and side-to-side movements), quads, hamstrings, calves and core.

banded squats in Full Body Resistance Band Workout

How to do Banded Squat Walks + Squat Jump:

  1. Loop the resistance band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Bend your knees to lower down into a squat position. Dropping your hips down, weight in heels, chest up.
  3. Hold this loaded squat position, knees bent, as you take two wide lateral steps to your right; stretching the band as far as you can with each step.
  4. After to steps to the right, explode up in a squat jump, maintaining tension on the band as your feet leave the ground. Land softly to protect your joints.
  5. Once you land, take two wide lateral steps to your left and perform another squat jump.
  6. Repeat this pattern for 30 seconds.

To Modify: Make this a low impact exercise by performing an air squat instead of a squat jump.

4. 80/20 Change Stance Banded Squat (perform on right leg, then left leg)

Band Placement: Place the resistance band around your calves, shins, ankles; approximately 6″ below the knees.

Targets: Legs, glutes, quads, outer glute and thigh muscles (abductors).

Banded squats with resistance band

How to do a 80/20 Change Stance Banded Squats or Banded Squats with Abduction:

  1. Loop the band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Place 80% of your bodyweight in your left leg, and 20% of your bodyweight in your right toe, right heel popped.
  3. Sit back into a squat, lowering your hips parallel to knees; with the majority of the weight in the left leg.
  4. Drive through your planted, left foot to return to standing.
  5. Balancing on your standing left leg, perform a banded leg lift with your right leg. Swing your right toe out and back in a half-circle motion.
  6. Plant your right toe on the ground, and lower into a staggered squat.
  7. Repeat this banded squat with leg lift and half circle rotations for 30 seconds on the right side then switch to the left leg.

5. Banded V-Walks + Jumping Jacks

Band Placement: Place the resistance band around your calves, shins, ankles; approximately 6″ below the knees.

Targets: Legs, glutes, quads, hamstrings, outer glutes, calves and core.

This is also a great exercise for hip stability. Ladies, your hips support your pelvic floor; building hip strength is important to a stable pelvic floor.

Banded V-Walks or Banded monster walks

How to do Banded V-Walks or Banded Monster Walks + Jumping Jacks:

  1. Loop the band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Sit back into a squat, lowering your hips parallel to knees; with chest up.
  3. Hold this loaded squat position knees bent, as you step your right foot wide towards the edge of your mat at a 45 degree angle; stretching the band as far as you can with each step.
  4. Repeat this same wide, 45 degree steps towards the left side of your mat with the left foot.
  5. Perform 4 steps forward (2 with right foot and 2 with left foot).
  6. Then stand tall and perform 4 jumping jacks. Stretching the band apart as you jack your feet wide.
  7. Perform the wide, 45 degree steps in reverse motion and repeat for 30 seconds.

To Modify: Make this a low impact exercise by performing banded taps versus jumping jacks.

6. Hip Hinge + Row (perform on right side, then left side)

Band Placement: Place the band around the bottom of your foot (sole of shoe).

Targets: Hips, glutes, hamstrings, core and back and bicep muscles.

banded hip hinge and back row with resistance band

How to do a Hip Hinge + Row:

  1. Loop the resistance band around the arch of your right foot. Take a slightly staggered stance, feet hip-width apart 80% of your weight in your front foot, 20% in your back left toe.
  2. Grab on to the top of the band with your right hand, and stand up, stretching the band.
  3. Hinge, pushing your hips towards the wall behind until your body is in a straight line, head to tailbone.
  4. Hold this hinged position while performing a single arm back row on the right side. Pull the the band back towards your right hip (think of pulling from your elbow versus your wrist). Stop once your right elbow is in line with your rib cage, making a straight line from right shoulder to elbow. Hold at the top for a moment.
  5. Control the resistance band back down, then drive through your right heel squeezing your butt and hamstring to return to standing position.
  6. Repeat for 30 seconds on the right side. Then 30 seconds on the left side.

7. 3-Count Mountain Climbers (no band or option to add band around feet)

Targets: Abs, core, shoulders, triceps, quads. A true full body exercise.

mountain climbers, full body workout

How to do 3-Count Mountain Climbers:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Alternating legs, driving one knee towards your chest. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
  4. Each knee drive counts as one rep; on the third rep, hold your knee in towards your chest for an extra second.
  5. Continue this pattern for 30 seconds.

To Modify: Perform slow knee drives in a plank position. Option to add an incline on a bench or chair to make the plank easier.

To Intensify: Add the resistance band around the soles of your shoes to make this exercise harder.

More Resistance Band Workouts

Try these popular band workouts at home:

Pin this Full Body Resistance Band Workout

Full Body Resistance Band Workout at home

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