Best Resistance Band Workouts for Home Fitness 2025

Updated December 2025

Resistance bands are an excellent addition to your home fitness routine, offering versatile and effective workouts that can be tailored to any fitness level. They are affordable, portable, and can provide a full-body workout without the need for bulky equipment. In this list, we’ll explore the best resistance band workouts for home fitness that you can incorporate into your routine in 2025.

1. Resistance Band Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~100-150 per 30 minutes
Sets: 3
Reps: 12-15

How to Perform:

1. Stand on the resistance band with feet shoulder-width apart.
2. Hold the handles at shoulder height.
3. Lower into a squat, keeping your chest up and knees behind your toes.
4. Return to standing.

2. Standing Resistance Band Row

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~120-170 per 30 minutes
Sets: 3
Reps: 10-12

How to Perform:

1. Anchor the band at waist height.
2. Stand facing the anchor point, holding the handles.
3. Pull the handles towards your torso, squeezing your shoulder blades together.
4. Slowly release back to the starting position.

3. Resistance Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~120-160 per 30 minutes
Sets: 3
Reps: 10-12

How to Perform:

1. Anchor the band behind you at chest height.
2. Hold the handles and step forward to create tension.
3. Push the handles forward until your arms are fully extended.
4. Return to the starting position.

4. Resistance Band Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~150-200 per 30 minutes
Sets: 3
Reps: 12-15

How to Perform:

1. Stand on the band with feet hip-width apart.
2. Hold the handles with arms straight down.
3. Hinge at your hips, lowering your torso while keeping your back straight.
4. Stand back up, engaging your glutes.

5. Lateral Band Walks

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~90-130 per 30 minutes
Sets: 3
Reps: 10 steps each direction

How to Perform:

1. Place a resistance band around your thighs, just above the knees.
2. Bend your knees slightly and step sideways, maintaining tension in the band.
3. Take 10 steps to the right, then 10 to the left.

6. Resistance Band Bicep Curls

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~80-120 per 30 minutes
Sets: 3
Reps: 12-15

How to Perform:

1. Stand on the band with feet shoulder-width apart.
2. Hold the handles with palms facing forward.
3. Curl the handles towards your shoulders, then lower back down.

7. Tricep Extensions with Resistance Band

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~100-140 per 30 minutes
Sets: 3
Reps: 10-12

How to Perform:

1. Anchor the band above you.
2. Hold the handles and extend your arms overhead.
3. Lower the handles behind your head, then extend back up.

8. Resistance Band Glute Bridges

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: ~100-150 per 30 minutes
Sets: 3
Reps: 12-15

How to Perform:

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

9. Resistance Band Core Twist

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~80-120 per 30 minutes
Sets: 3
Reps: 10-12 each side

How to Perform:

1. Anchor the band at waist height.
2. Stand sideways to the anchor point, holding the handles.
3. Twist your torso away from the anchor, then return.

10. Resistance Band Seated Leg Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~120-160 per 30 minutes
Sets: 3
Reps: 12-15

How to Perform:

1. Sit on the floor with your legs extended.
2. Loop the band around your feet and hold the handles.
3. Push your feet away, extending your legs, then return.

Conclusion

Incorporating resistance band workouts into your home fitness routine can be an effective way to build strength, improve flexibility, and enhance overall fitness without the need for a gym membership. For personalized guidance and affordable training, consider HipTrain's live 1-on-1 video personal training. Our certified trainers can tailor workouts to your specific needs and goals, all while being HSA/FSA approved for eligible expenses.