Best Resistance Band Workouts for Effective At-Home Training

Resistance bands are a fantastic tool for effective at-home training, offering versatility and convenience for any fitness level. Updated December 2025, we’ve compiled a list of the best resistance band workouts to help you build strength, improve flexibility, and tone your body—all from the comfort of your home.

1. Band Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How To:

• Stand on the band with feet shoulder-width apart.
• Hold the band at shoulder height, elbows bent.
• Lower into a squat, keeping your chest up and knees aligned with toes.
• Return to standing.

| Exercise | Sets | Reps | Duration | |-------------|------|-------------|-----------| | Band Squats | 3 | 12-15 | 30 sec rest |

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2. Seated Row

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~80 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps

How To:

• Sit on the floor with legs extended, band around your feet.
• Hold the band with both hands, arms extended.
• Pull the band towards your torso, squeezing shoulder blades together.
• Slowly return to the starting position.

| Exercise | Sets | Reps | Duration | |-------------|------|-------------|-----------| | Seated Row | 3 | 10-12 | 30 sec rest |

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3. Lateral Band Walks

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~90 calories in 30 minutes
Sets/Reps: 3 sets of 10 steps each direction

How To:

• Place the band just above your knees.
• Stand with feet hip-width apart and squat slightly.
• Step laterally to the right for 10 steps, then return to the left.

| Exercise | Sets | Steps | Duration | |-------------------|------|--------------|-----------| | Lateral Band Walk | 3 | 10 each way | 30 sec rest |

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4. Resistance Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~100 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How To:

• Anchor the band behind you (e.g., door anchor).
• Hold the ends of the band at chest level.
• Press forward until arms are extended.
• Slowly return to the starting position.

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Chest Press | 3 | 12-15 | 30 sec rest |

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5. Band Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~110 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps

How To:

• Stand on the band, feet shoulder-width apart.
• Hold the band with both hands, arms straight down.
• Hinge at the hips, lowering your torso while keeping back straight.
• Return to standing.

| Exercise | Sets | Reps | Duration | |-----------------|------|-------------|-----------| | Band Deadlifts | 3 | 10-12 | 30 sec rest |

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6. Tricep Extensions

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~70 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How To:

• Stand with the band in one hand, overhead.
• Lower the band behind your head by bending your elbow.
• Extend back to the starting position.

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Tricep Extensions | 3 | 12-15 | 30 sec rest |

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7. Band Bicep Curls

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~80 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps

How To:

• Stand on the band with feet shoulder-width apart.
• Hold the ends of the band, arms at your sides.
• Curl the band towards your shoulders.

| Exercise | Sets | Reps | Duration | |--------------------|------|-------------|-----------| | Bicep Curls | 3 | 10-12 | 30 sec rest |

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8. Glute Bridges with Band

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~90 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How To:

• Lie on your back, knees bent, band around your thighs.
• Lift your hips towards the ceiling, squeezing glutes at the top.
• Lower back down.

| Exercise | Sets | Reps | Duration | |-------------------------|------|-------------|-----------| | Glute Bridges with Band | 3 | 12-15 | 30 sec rest |

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9. Band Overhead Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~100 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How To:

• Stand on the band, holding it at shoulder height.
• Press overhead until arms are fully extended.
• Lower back to shoulder height.

| Exercise | Sets | Reps | Duration | |---------------------|------|-------------|-----------| | Overhead Press | 3 | 12-15 | 30 sec rest |

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10. Band Woodchoppers

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~90 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps each side

How To:

• Anchor the band at a low position.
• Stand sideways to the band, holding it with both hands.
• Pull the band diagonally across your body, rotating your torso.

| Exercise | Sets | Reps | Duration | |---------------------|------|-------------|-----------| | Woodchoppers | 3 | 10-12 each side | 30 sec rest |

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With these resistance band workouts, you can achieve effective fitness results right at home. For those looking to enhance their workouts with guidance, consider HipTrain, which offers affordable personal training with certified trainers through live 1-on-1 video sessions. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even more accessible option for busy professionals.