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.
While I am a big fan of strength training workouts with weights, a well-rounded fitness routine includes variety. That means training in all planes of motion, challenging your muscles in new ways, and using different equipment!
That’s why I love this full body resistance band workout. Resistance band workouts are one of the best ways to work BOTH the large and small muscles in the lower body.
Resistance bands(affiliate) are a great way to mix up your workout routine (and they’re my favorite piece of equipment to take on vacation)!
Full Body Resistance Band Workout FAQs
What Are The Benefits Of Full Body Resistance Band Workouts?
Mini loop bands are versatile and effective. They work your muscles differently than free weights and you can use them to target every muscle group in your body. I love mini loop bands because there’s constantly tension on the muscles working, which means you get an effective workout, no other equipment necessary. They’re also affordable, easy to store and you can take them anywhere. Whenever I travel, I throw my mini bands in my bag so I can do a workout anywhere. They’re also an awesome addition to a bodyweight workout plan.
Are Resistance Band Workout At Home Effective?
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 larger muscles groups (legs, glutes, quads, back and shoulders) as well as smaller, stabilizing muscles (like the core and pelvic floor) that are harder to target with free weights.
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.
This full body workout builds strength and raises your heart rate in 25 minutes.
Targets: Quads (top your thighs), abs, core, shoulders, back and triceps.
How To Do Bear Crawl Tricep Taps
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.
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.
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.
Control your hand back to the starting position.
Modification: Perform tricep taps in table top, with knees resting on the mat.
Banded Curl and Press and Alternating Reverse Lunge
Targets: Core, glutes, quads, biceps and shoulders.
How To Do A Banded Curl, Press and Lunge
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 across the band, engaging your arms and shoulders.
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.
Hold at the bottom of your lunge, as you press your arms overhead (performing an overhead shoulder press).
Drive through your front left heel to return to the starting position as you lower the band and your arms back down
Repeat, alternating the leg that steps back into a reverse lunge.
2 Banded Squat Walks and Squat Jump
Targets: The gluteus medius (outer glute that controls hip movement and side-to-side movements), quads, hamstrings, calves and core.
How To Do Banded Squat Walks and Squat Jump
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).
Bend your knees to lower down into a squat position. Dropping your hips down, weight in heels, chest up.
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.
After you move two 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.
Once you land, take two wide lateral steps to your left and perform another squat jump.
Modification: Make this a low impact exercise by performing an air squat instead of a squat jump.
80/20 Change Stance Banded Squat
Targets: Legs, glutes, quads, outer glute and thigh muscles (abductors).
How To Do 80/20 Change Stance Banded Squats or Banded Squats with Abduction
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).
Place 80% of your bodyweight in your left leg, and 20% of your bodyweight in your right toe, right heel popped.
Sit back into a squat, lowering your hips parallel to knees; with the majority of the weight in the left leg.
Drive through your planted, left foot to return to standing.
Balancing on your standing left leg, perform a banded leg lift with your right leg. With control, swing your right toe out and back in a half-circle motion.
Plant your right toe on the ground, and lower into a staggered squat again.
Banded V-Walks and Jumping Jacks
Targets: Legs, glutes, quads, hamstrings, outer glutes, calves and core.
This is also a great exercise for hip stability.
How To Do Banded V-Walks or Banded Monster Walks and Jumping Jacks
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).
Sit back into a squat, lowering your hips parallel to knees, chest up.
Hold this loaded squat position as you step your right foot wide towards the edge of your mat at a 45-degree angle. Stretch the band as far as you can with each step.
Repeat this same wide, 45-degree step towards the left side of your mat with the left foot.
Alternate to perform 4 steps forward.
Then stand tall and perform 4 jumping jacks. Stretch the band apart as you jack your feet wide.
Reverse the movement, performing the wide, 45-degree steps in reverse motion, then repeat the jumping jacks after 4 steps back.
Modification: Make this a low impact exercise by performing banded taps versus jumping jacks.
Hip Hinge and Row
Targets: Hips, glutes, hamstrings, core, back and bicep muscles.
How To Do A Hip Hinge and Row
Loop the resistance band around the arch of your right foot. Take a slightly staggered stance, feet hip-width apart with 80% of your weight in your front foot, 20% in your back left toe.
Grab on to the top of the band with your right hand and stand up, stretching the band.
Hinge, pushing your hips towards the wall behind you until your body is in a straight line, head to tailbone.
Hold this hinged position as you perform 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.
Control the resistance band back down, then drive through your right heel, squeezing your butt and hamstring to return to the standing position.
3-Count Mountain Climbers
Targets: Abs, core, shoulders, triceps and quads.
How To Do 3-Count Mountain Climbers
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 button and push your heels towards the wall behind you. Option to place the resistance band around the soles of your shoes to make this exercise harder.
Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
Alternating legs, drive one knee towards your chest. Repeat this motion at a rapid pace, as if running in a plank position.
Each knee drive counts as one rep. Perform three reps, then hold your knee in towards your chest for an extra second before sending it back and continuing.
Modification: Perform slow knee drives in a plank position. Option to add an incline by placing your hands on a bench or chair.
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Full Body Workout
