10 Best Resistance Band Workouts for Home Fitness

Updated December 2025

Resistance bands are an excellent tool for home fitness, providing versatility and convenience for strength training without the need for bulky equipment. Not only are they affordable, but they also allow you to target multiple muscle groups effectively. Here are the 10 best resistance band workouts you can incorporate into your home fitness routine.

1. Banded Squats

Muscle Groups: Quads, Hamstrings, Glutes
Difficulty Level: Beginner
Calories Burned: ~100 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

Instructions: Stand on the band with feet shoulder-width apart. Hold the handles at shoulder height and squat down, keeping your chest up and knees behind your toes.

---

2. Banded Push-Ups

Muscle Groups: Chest, Shoulders, Triceps
Difficulty Level: Intermediate
Calories Burned: ~150 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Loop the band around your back and hold the ends in each hand. Get into a push-up position and lower your body while the band provides resistance.

---

3. Banded Rows

Muscle Groups: Back, Biceps
Difficulty Level: Intermediate
Calories Burned: ~130 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

Instructions: Sit on the floor with your legs extended. Loop the band around your feet, and pull the handles toward you, squeezing your shoulder blades together.

---

4. Banded Deadlifts

Muscle Groups: Hamstrings, Glutes, Lower Back
Difficulty Level: Intermediate
Calories Burned: ~120 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Stand on the band and hold the handles. Keeping your back straight, hinge at your hips and lower the handles toward the floor before returning to standing.

---

5. Banded Shoulder Press

Muscle Groups: Shoulders, Triceps
Difficulty Level: Beginner
Calories Burned: ~100 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Stand on the band and hold the handles at shoulder height. Press upward until your arms are fully extended, then lower back down.

---

6. Banded Glute Bridges

Muscle Groups: Glutes, Hamstrings
Difficulty Level: Beginner
Calories Burned: ~90 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

Instructions: Lie on your back with the band just above your knees. Lift your hips toward the ceiling, squeezing your glutes at the top.

---

7. Banded Lateral Walks

Muscle Groups: Glutes, Hip Flexors
Difficulty Level: Beginner
Calories Burned: ~80 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Place the band around your legs just above your knees. Step to the side while keeping tension on the band, moving laterally.

---

8. Banded Tricep Extensions

Muscle Groups: Triceps
Difficulty Level: Intermediate
Calories Burned: ~90 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Stand on the band and hold the handles above your head. Keep your elbows close to your head and extend your arms upward.

---

9. Banded Chest Fly

Muscle Groups: Chest, Shoulders
Difficulty Level: Intermediate
Calories Burned: ~120 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Instructions: Anchor the band behind you, hold the handles, and extend your arms out to the side before bringing them together in front of your chest.

---

10. Banded Bicycle Crunches

Muscle Groups: Core
Difficulty Level: Intermediate
Calories Burned: ~100 calories per 30 minutes

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

Instructions: Lie on your back with the band around your feet. Bring one knee toward your chest while twisting your torso to touch the opposite elbow to that knee.

---

Incorporating these resistance band workouts into your home fitness routine can help you build strength effectively and conveniently. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.