Best Home Workouts with Resistance Bands 2025

Updated December 2025

Resistance bands are a versatile and effective tool for home workouts, providing an excellent way to build strength and improve flexibility without the need for bulky equipment. Here are the best home workouts utilizing resistance bands that you can easily incorporate into your fitness routine.

1. Band Squats

• Equipment Needed: Resistance band
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 50 calories
• Description: Stand on the band with your feet shoulder-width apart. Hold the handles at shoulder height and squat down, keeping your back straight.

2. Resistance Band Deadlifts

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 60 calories
• Description: Stand on the band with feet hip-width apart, bend at your hips, and pull the band up while standing straight.

3. Band Chest Press

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 55 calories
• Description: Anchor the band behind you at chest level. Hold the handles and press forward until your arms are fully extended.

4. Resistance Band Rows

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 50 calories
• Description: Sit on the floor with your legs extended. Loop the band around your feet and pull towards your waist, squeezing your shoulder blades together.

5. Lateral Band Walks

• Equipment Needed: Resistance band
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 10-15 steps each direction
• Calories Burned: Approximately 40 calories
• Description: Place the band around your legs just above your knees. Take small steps to the side while keeping tension on the band.

6. Band Bicep Curls

• Equipment Needed: Resistance band
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 30 calories
• Description: Stand on the band with feet shoulder-width apart. Hold the handles and curl them towards your shoulders.

7. Tricep Extensions

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 30 calories
• Description: Stand on the band and hold it behind your head with both hands. Extend your arms upward.

8. Glute Bridges with Band

• Equipment Needed: Resistance band
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15-20 reps
• Calories Burned: Approximately 40 calories
• Description: Lie on your back with your feet on the band. Lift your hips towards the ceiling while keeping tension on the band.

9. Band Shoulder Press

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 45 calories
• Description: Stand on the band with feet shoulder-width apart. Press the band overhead, keeping your core engaged.

10. Band Side Raises

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 35 calories
• Description: Stand on the band and hold the handles at your sides. Raise your arms laterally to shoulder height.

Summary Table

| Exercise | Reps/Sets | Difficulty Level | Calories Burned | |--------------------------|-------------------|------------------|------------------| | Band Squats | 3 sets of 12-15 | Beginner | 50 | | Resistance Band Deadlifts| 3 sets of 10-12 | Intermediate | 60 | | Band Chest Press | 3 sets of 12-15 | Intermediate | 55 | | Resistance Band Rows | 3 sets of 12-15 | Intermediate | 50 | | Lateral Band Walks | 3 sets of 10-15 | Beginner | 40 | | Band Bicep Curls | 3 sets of 12-15 | Beginner | 30 | | Tricep Extensions | 3 sets of 12-15 | Intermediate | 30 | | Glute Bridges with Band | 3 sets of 15-20 | Beginner | 40 | | Band Shoulder Press | 3 sets of 10-12 | Intermediate | 45 | | Band Side Raises | 3 sets of 10-12 | Intermediate | 35 |

Incorporating resistance bands into your home workouts can provide a challenging and effective way to enhance your strength training and flexibility. With HipTrain's affordable live 1-on-1 personal training, you can receive tailored guidance on these workouts from certified trainers at your convenience. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.