Best Resistance Band Workouts for Total Body Fitness

Updated December 2025

Resistance band workouts are an excellent way to achieve total body fitness from the comfort of your home. These versatile bands are affordable, portable, and can be adjusted to suit all fitness levels. Whether you’re a beginner or a seasoned athlete, incorporating resistance bands into your routine can enhance strength, flexibility, and endurance. Below, we’ve compiled the Best Resistance Band Workouts to help you sculpt your body and improve your overall fitness.

1. Squat to Press

Equipment Needed: Light to medium resistance band
Difficulty Level: Beginner
Calories Burned: ~100-150 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Perform:

1. Stand on the resistance band with feet shoulder-width apart.
2. Hold the band’s handles at shoulder height.
3. Perform a squat and as you rise, press the band overhead.

| Exercise | Sets | Reps | Duration | |------------------|------|-------|----------| | Squat to Press | 3 | 12-15 | 30 mins |

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2. Resistance Band Deadlifts

Equipment Needed: Medium resistance band
Difficulty Level: Intermediate
Calories Burned: ~120-160 calories in 30 minutes
Sets/Reps: 3 sets of 10-12 reps

How to Perform:

1. Stand on the band with feet hip-width apart.
2. Bend at the hips and knees to grab the band.
3. Stand up straight, pulling the band with you.

| Exercise | Sets | Reps | Duration | |-------------------------|------|------|----------| | Resistance Band Deadlifts| 3 | 10-12| 30 mins |

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3. Banded Push-Ups

Equipment Needed: Light resistance band
Difficulty Level: Intermediate
Calories Burned: ~100-140 calories in 30 minutes
Sets/Reps: 3 sets of 8-10 reps

How to Perform:

1. Loop the band around your back and hold the ends under your palms.
2. Perform a push-up while the band provides extra resistance.

| Exercise | Sets | Reps | Duration | |-----------------|------|------|----------| | Banded Push-Ups | 3 | 8-10 | 30 mins |

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4. Banded Rows

Equipment Needed: Medium resistance band
Difficulty Level: Beginner
Calories Burned: ~90-120 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Perform:

1. Sit on the floor with your legs extended.
2. Loop the band around your feet and pull the ends towards your torso.

| Exercise | Sets | Reps | Duration | |----------------|------|-------|----------| | Banded Rows | 3 | 12-15 | 30 mins |

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5. Glute Bridges with Band

Equipment Needed: Light resistance band
Difficulty Level: Beginner
Calories Burned: ~80-110 calories in 30 minutes
Sets/Reps: 3 sets of 15-20 reps

How to Perform:

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

| Exercise | Sets | Reps | Duration | |-----------------------------|------|-------|----------| | Glute Bridges with Band | 3 | 15-20 | 30 mins |

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6. Lateral Band Walks

Equipment Needed: Light resistance band
Difficulty Level: Intermediate
Calories Burned: ~70-100 calories in 30 minutes
Sets/Reps: 3 sets of 10 steps each direction

How to Perform:

1. Place the band around your legs, just above your knees.
2. Bend slightly at the knees and step side to side.

| Exercise | Sets | Reps | Duration | |----------------------|------|------|----------| | Lateral Band Walks | 3 | 10 | 30 mins |

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7. Tricep Extensions

Equipment Needed: Light to medium resistance band
Difficulty Level: Beginner
Calories Burned: ~80-100 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Perform:

1. Stand on the band, holding the ends above your head.
2. Keeping your elbows close to your head, extend your arms upward.

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

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8. Standing Chest Press

Equipment Needed: Medium resistance band
Difficulty Level: Intermediate
Calories Burned: ~90-130 calories in 30 minutes
Sets/Reps: 3 sets of 12-15 reps

How to Perform:

1. Anchor the band behind you and hold the ends at chest level.
2. Press forward until arms are extended, then return.

| Exercise | Sets | Reps | Duration | |-------------------------|------|-------|----------| | Standing Chest Press | 3 | 12-15 | 30 mins |

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9. Band-Assisted Plank

Equipment Needed: Light resistance band
Difficulty Level: Intermediate
Calories Burned: ~80-100 calories in 30 minutes
Sets/Reps: 3 sets of 30 seconds

How to Perform:

1. Wrap the band around your wrists and anchor it to a stable surface.
2. Get into a plank position, engaging your core.

| Exercise | Sets | Duration | |------------------------|------|----------| | Band-Assisted Plank | 3 | 30 sec |

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10. Bicycle Crunches with Band

Equipment Needed: Light resistance band
Difficulty Level: Intermediate
Calories Burned: ~90-120 calories in 30 minutes
Sets/Reps: 3 sets of 15-20 reps

How to Perform:

1. Loop the band around your feet while lying on your back.
2. Bring opposite elbow to knee while extending the other leg.

| Exercise | Sets | Reps | Duration | |------------------------------|------|-------|----------| | Bicycle Crunches with Band | 3 | 15-20 | 30 mins |

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Incorporating these resistance band workouts into your routine can provide you with a comprehensive total body fitness experience. For personalized guidance and workout plans tailored to your goals, consider trying HipTrain. With our affordable live 1-on-1 video personal training, you can work with certified trainers who will help you effectively use resistance bands and other equipment to maximize your results. Plus, HipTrain is HSA/FSA approved for eligible expenses!