Best Affordable Resistance Band Exercises for Home Workouts 2025

Updated December 2025

Resistance bands are a fantastic and affordable option for home workouts, providing a versatile way to build strength, improve flexibility, and enhance overall fitness. In this article, we will explore the best resistance band exercises that can be easily incorporated into your 2025 workout plans. These exercises require minimal equipment and can be performed at your own pace, making them perfect for busy professionals looking to stay fit.

1. Band Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

Instructions:

• Stand on the band with feet shoulder-width apart, holding the handles at shoulder height.
• Lower into a squat while keeping your chest up, then return to standing.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 seconds rest |

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2. Seated Row

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 80-120 per 30 minutes

Instructions:

• Sit on the floor with legs extended, wrap the band around your feet, and hold the ends.
• Pull the band towards your torso, squeezing your shoulder blades together.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 seconds rest |

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3. Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 90-130 per 30 minutes

Instructions:

• Anchor the band behind you at chest height.
• Stand facing away and press the band forward until your arms are extended.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 seconds rest |

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4. Lateral Band Walk

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 70-100 per 30 minutes

Instructions:

• Place the band around your thighs, just above your knees.
• Step side to side, keeping tension on the band.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 (each side) | 30 seconds rest |

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5. Band Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150 per 30 minutes

Instructions:

• Stand on the band with feet shoulder-width apart.
• Hinge at the hips to lower your torso while keeping the band taut, then return to standing.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 seconds rest |

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6. Band Shoulder Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 90-120 per 30 minutes

Instructions:

• Stand on the band with feet shoulder-width apart, holding the handles at shoulder height.
• Press the band overhead until your arms are fully extended.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 seconds rest |

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7. Tricep Extensions

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 80-110 per 30 minutes

Instructions:

• Stand on the band and hold the ends above your head.
• Extend your arms straight up, then lower back down behind your head.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 seconds rest |

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8. Band Bicep Curls

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 80-110 per 30 minutes

Instructions:

• Stand on the band with feet shoulder-width apart, holding the ends.
• Curl the band towards your shoulders, keeping your elbows close to your body.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 seconds rest |

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9. Glute Bridges with Band

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 70-100 per 30 minutes

Instructions:

• Lie on your back with knees bent and feet flat, band around your thighs.
• Lift your hips towards the ceiling, squeezing your glutes at the top.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 seconds rest |

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10. Band Woodchoppers

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 90-130 per 30 minutes

Instructions:

• Attach the band at a low point and stand side-on.
• Pull the band across your body in a chopping motion.

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 (each side) | 30 seconds rest |

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Incorporating these affordable resistance band exercises into your home workout routine can help you stay fit and healthy in 2025. If you're looking for personalized guidance and support, consider trying HipTrain. We offer live 1-on-1 video personal training, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible.