Best Affordable Resistance Band Workouts for Home 2025

As we step into 2025, home workouts remain a popular and effective way to stay fit, especially with the rise of affordable fitness solutions. Resistance bands are a versatile and inexpensive tool that can help you achieve a full-body workout without the need for bulky equipment. Here’s a list of the best affordable resistance band workouts you can do at home.

Updated January 2026

1. Resistance Band Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 200-300 (per 30 mins)
Reps/Sets: 3 sets of 12-15 reps
Duration: 10 minutes

How to Do It:

1. Stand on the band with feet shoulder-width apart.
2. Hold the handles at shoulder height, palms facing forward.
3. Lower into a squat, keeping your back straight and knees behind your toes.
4. Push through your heels to return to standing.

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2. Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 250-350 (per 30 mins)
Reps/Sets: 3 sets of 10-12 reps
Duration: 10 minutes

How to Do It:

1. Anchor the band behind you (e.g., a closed door).
2. Hold the handles at chest level.
3. Push forward until your arms are extended.
4. Slowly return to the starting position.

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3. Seated Row

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 mins)
Reps/Sets: 3 sets of 12-15 reps
Duration: 10 minutes

How to Do It:

1. Sit on the floor with your legs extended.
2. Loop the band around your feet and hold the handles.
3. Pull the band towards your torso while squeezing your shoulder blades together.
4. Slowly release back to the starting position.

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4. Band Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 250-350 (per 30 mins)
Reps/Sets: 3 sets of 10-12 reps
Duration: 10 minutes

How to Do It:

1. Stand on the band with feet hip-width apart.
2. Hold the handles and hinge at your hips.
3. Stand up straight, pulling against the band.
4. Lower back down, keeping your back straight.

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5. Standing Lateral Raises

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 150-250 (per 30 mins)
Reps/Sets: 3 sets of 12-15 reps
Duration: 10 minutes

How to Do It:

1. Stand on the band, holding the handles at your sides.
2. Raise your arms to the side until they’re parallel to the ground.
3. Slowly lower back down.

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6. Band Glute Bridges

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 200-300 (per 30 mins)
Reps/Sets: 3 sets of 12-15 reps
Duration: 10 minutes

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor.
2. Place the band just above your knees.
3. Lift your hips towards the ceiling, squeezing your glutes at the top.
4. Lower back down.

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7. Band Tricep Extensions

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 mins)
Reps/Sets: 3 sets of 10-12 reps
Duration: 10 minutes

How to Do It:

1. Stand on the band and hold the handles above your head.
2. Keep your elbows close to your head as you extend your arms.
3. Slowly return to the starting position.

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8. Band Woodchoppers

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 250-350 (per 30 mins)
Reps/Sets: 3 sets of 10-12 reps (each side)
Duration: 10 minutes

How to Do It:

1. Anchor the band at a low point on one side.
2. Stand sideways to the anchor, holding the band with both hands.
3. Pull the band diagonally across your body, rotating your torso.
4. Return to the starting position.

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9. Band Bicycle Crunches

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 200-300 (per 30 mins)
Reps/Sets: 3 sets of 15-20 reps
Duration: 10 minutes

How to Do It:

1. Lie on your back with the band around your feet.
2. Bring your knees into your chest and lift your shoulders off the ground.
3. Extend one leg while bringing the opposite elbow towards the bent knee.
4. Alternate sides.

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10. Band Side Steps

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 150-250 (per 30 mins)
Reps/Sets: 3 sets of 10-12 steps (each side)
Duration: 10 minutes

How to Do It:

1. Place the band around your legs, just above the knees.
2. Stand with feet hip-width apart.
3. Step to the side, keeping tension on the band.
4. Return to the starting position and repeat on the other side.

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Resistance bands are an excellent way to enhance your home workouts without breaking the bank. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can schedule workouts that fit your busy lifestyle, and the sessions are HSA/FSA approved for eligible expenses.