Resistance bands are one of the most useful pieces of kit you can own. They're cheap, light, fit in a drawer and can train every major muscle group. Here's a full-body resistance band workout you can do at home in about 20 minutes.
Which band should you use?
There are two main types:
- Loop bands (small, flat circles) are brilliant for legs and glutes: squats, bridges, side steps. A 5-band loop set lets you move up as you get stronger.
- Tube bands with handles are best for upper-body pulling and pressing, like rows, presses and curls. Try a resistance band with handles.
Choosing resistance: pick a band that lets you do 10–15 controlled reps with good form, where the last 2–3 reps feel challenging. If you can do 20+ easily, go up a level.
The workout
Do each exercise for 12–15 reps, rest 30 seconds, then move to the next. Complete the full circuit 2–3 times. Warm up for a few minutes first (marching on the spot, arm circles, bodyweight squats).
Lower body (loop band)
- Banded squat: band just above your knees, feet shoulder-width apart. Push your knees out against the band as you squat down and stand back up.
- Glute bridge: lie on your back, knees bent, band above the knees. Push your hips up, squeeze your glutes at the top, then lower slowly.
- Lateral band walk: band around your ankles or above your knees. In a half-squat, take 10 steps to the side, then 10 back.
- Standing kickback: band around your ankles. Holding a wall, kick one leg straight back, squeezing your glute. Do all reps, then switch sides.
- Clamshell: lie on your side, knees bent, band above the knees. Keeping your feet together, lift the top knee, then lower. Switch sides.
Upper body (tube band with handles)
- Seated row: sit with legs straight, band around your feet. Pull the handles to your ribs, squeezing your shoulder blades together.
- Chest press: anchor the band behind you (e.g. round a sturdy post). Press the handles forward until your arms are straight, then return slowly.
- Overhead press: stand on the band with feet hip-width apart. Press the handles from shoulder height to overhead.
- Bicep curl: stand on the band, arms by your sides. Curl the handles up to your shoulders, keeping your elbows tucked in.
Core
- Pallof press: anchor the band at chest height to your side. Hold the handle at your chest and press it straight out, resisting the pull to rotate. Hold for 2 seconds, return. Do both sides.
Tips for better results
- Control the return. Don't let the band snap back; slow, controlled movements work your muscles harder.
- Progress gradually. When 15 reps feel easy, use a heavier band, add a set, or slow the tempo.
- Check your bands for nicks or tears before each session, and anchor them to something solid.
- Be consistent. 2–3 sessions a week is plenty to see progress.
Ready to start?
A loop band set and a tube band with handles cover every exercise above. Browse our Strength Training Gear, and every order ships free.
If you're new to exercise, pregnant, or have an injury or health condition, check with a doctor or physiotherapist before starting a new routine.