The wonderful thing about the perfect resistance band exercises is that you are able to do them practically wherever, and with virtually no gear wanted. Let’s face it: In the case of cardio, there are many methods to get your coronary heart pumping exterior or inside, with none fancy gear. However in the case of power coaching, you typically want some gear, and most of us do not have the cash, area, or motivation, to show a part of our house right into a fitness center.
To not point out the truth that it’s been arduous to search out quite a lot of the finest house fitness center gear, as folks have been shopping for up dumbbells, train bikes, and treadmills by the 1000’s. That’s the place the finest resistance bands are available in: as a result of they’re straightforward to make, they’re additionally straightforward to search out. They usually’re additionally low-cost.
However what are the perfect resistance band exercises? I dug out my resistance bands and spent many hours following each half-decent resistance band exercise I might discover…so you do not have to! These are the perfect resistance band exercises I might discover — so cease making excuses and decide one.
Though quite a lot of resistance bands are interchangeable — or, a minimum of, quite a lot of resistance band exercises might be modified to suit the kind of resistance bands you might have — we made certain to incorporate exercises for every of the bigger classes: tube bands with handles, loop bands, mini loop bands, and flat/remedy bands.
Greatest resistance band exercises
Beneath 15-minute newbie resistance band exercise
Gear wanted: Tube bands with handles
It is a nice newbie’s exercise — whether or not you are new to figuring out with resistance bands, or new to figuring out totally. It is brief however intense; it is made up totally of low-impact power workout routines, and not one of the strikes are cardio filler simply to “hold you shifting.” The exercise is well-organized, and the breaks between units provide sufficient time for the trainer to elucidate the upcoming transfer so even whole newbies will be capable of transition seamlessly. Along with the narration, the video additionally has audio and visible cues resembling chimes, a countdown timer, and a progress bar. Whereas this may not appear vital, this can be very useful if you happen to’re attempting to observe a exercise video in a less-than-optimal setting, resembling on the five-inch display screen of a smartphone.
Full-body mini resistance band exercise
Size: 25 minutes
Gear wanted: Mini loop band
A number of “full-body” exercises are means too centered on massive motion — actually, workout routines that work out your complete physique. It is a nice precise full-body exercise, and is split between legs/decrease physique, arms/higher physique, and abs, with full-body actions between every part. This exercise is not narrated, however every train is labeled and demonstrated visually in between units — it is fairly straightforward to observe, and there are further audio cues (chime) and visible cues (set countdown timer) that can assist you keep on monitor.
Full-body resistance band pilates
Size: 20 minutes
Gear wanted: Flat/remedy bands
Flat or remedy resistance bands are sometimes used for bodily remedy fairly than exercises. However not all exercises must be for fat-burning or muscle-building. Pilates is a straightforward, low-impact exercise that helps enhance your flexibility, posture, and stability. In the event you do not do quite a lot of Pilates, stretching, or taking note of your posture, determining precisely what you have to do is a bit intimidating, which is why I like this full-body pilates exercise: It is easy to observe and the trainer does quite a lot of explaining, however it’s paced quick sufficient that you simply will not get bored.
Full-body resistance band coaching exercise
Size: 25 minutes
Gear wanted: Loop band
This exercise combines full-body power coaching with bursts of HIIT. If that sounds tremendous intense, that is as a result of it’s — you will each love and hate this one. All resistance band exercises might be adjusted to suit your health degree, however this exercise is geared barely extra towards veteran gym-goers. It is not troublesome to observe alongside, however there is not as a lot instruction (particularly earlier than the train begins); whole newbies might really feel misplaced at occasions. Additionally, this video has a distinct really feel than the opposite movies on the listing — extra candid and tough across the edges — which you’ll discover works higher (or worse) to maintain you motivated.
Resistance band exercise: Abs & core
Size: 10 minutes
Gear wanted: Mini loop band
The great factor about this ab exercise is that it is versatile sufficient to work for a variety of health ranges. It is easy to observe (every train is narrated and demonstrated within the breaks) and the actions are straightforward sufficient to carry out if you happen to’re a newbie; quite a lot of ab workout routines might be discouragingly troublesome to get proper whenever you’re simply beginning out. However you will nonetheless get a unbelievable (and painful) ab exercise if you happen to’re not a newbie.
Prime 5 ab workout routines with resistance bands
Size: three minutes
Gear wanted: Tube band with deal with and anchor
That is extra of a walkthrough than it’s a exercise — although, because you needn’t spend hours figuring out your abs, it nonetheless features fairly nicely as a exercise. This might not be probably the most polished video, however the workout routines are spot-on — I did these workout routines with resistance bands on the fitness center lengthy earlier than there was a pandemic. The one caveat for these workout routines is that you will want to anchor your bands to one thing (resembling a wall or a door) as a substitute of utilizing a standard workaround, as a result of the angle is vital.
Intense 5-minute resistance band bicep exercise
Size: 5 minutes
Gear wanted: Tube band with deal with
It is within the title: This five-minute exercise is intense. It is actually simply 5 various kinds of bicep curls, however it’s straightforward to observe (bicep curls aren’t notably sophisticated to determine), it is intense, and it is solely 5 minutes lengthy. Anabolic Aliens has a complete sequence of 5-minute resistance band exercises — the supplementary exercises are positively price a glance.
You solely want this to construct muscle
Size: 7 minutes
Gear wanted: Loop band
This is not actually a pre-designed exercise (though you possibly can observe it like it’s), it is an educational video on how one can carry out a number of of the extra conventional lifts/workout routines: Squats, push-ups with resistance, single-arm rows, deadlifts, bicep curls, tricep kickbacks, lateral raises, and seated in & out crunches. It is a must-see for any conventional gym-goers who could be skeptical about what they’ll obtain with resistance bands.
10-minute journey resistance band exercise
Size: 10 minutes
Gear wanted: Journey bow-tie band
Though you are able to do most of those exercises virtually wherever, this 10-minute full-body routine is especially handy if you happen to’re on the go. It is a fast, low-impact routine that makes use of only one bow-tie type resistance band and requires little or no ground area, however it nonetheless takes you thru a wide range of workout routines to your higher and decrease physique. It is not essentially the one exercise you will ever have to do, however it’s a good way to get shifting if you happen to’re brief on time, and it makes a pleasant warm-up if you happen to’re not.
48-minute higher physique resistance band exercise
Size: 48 minutes
Gear wanted: Loop bands
That is the higher physique exercise you’ve got been searching for. This exercise takes you thru 16 workout routines carried out in quad-sets (three units of every quad-set), with an intense — however doable — 40 seconds on, 20 seconds relaxation. The great factor about this exercise is that each one the workout routines are workout routines you are used to doing within the fitness center — beginning with tricep kickbacks and bicep curls and ending with seated pull-backs. It is a 48-minute exercise so I would not counsel leaping proper into it, however when you’re warmed up and cozy with band exercises it will positively make you sweat.