25-Minute Full Body Resistance Band Workout (Mini Band)

Build strength in the upper body, lower body and core with this full body resistance band workout. These muscle-building, resistance band exercises can be done anywhere, using just a resistance band. This 25-minute full body workout is an effective strength and HIIT workout combining nine of my favorite resistance band exercises.

 

Get a full body workout at home or on-the-go with this quick and effective resistance band workout.

While I am a big fan of dumbbell exercises to build strength, a well-rounded fitness routine includes variety. That means training in all planes of motion, challenging your muscles in new ways, and using different equipment.

Resistance band workouts are an effective way to strength train all the major muscle groups when you don’t have access to dumbbells or gym equipment.

These exercises with resistance bands can be done anywhere. I personally love to take resistance bands on vacation in case I want to knock out a quick workout while traveling.

woman performing banded squats in a full body resistance band workout

Full Body Resistance Band Workout FAQs

Can You Get A Full Body Workout With Resistance Bands?

You don’t need a whole gym of equipment to get an effective workout. Mini loop bands work your muscles differently than free weights and you can use them to target every muscle group in your body. Resistance bands are effective at working larger muscle groups (such as the legsglutes, and upper body) as well as smaller, stabilizing muscles (like the core and pelvic floor) that are harder to target with free weights.

Do Resistance Band Workouts Actually Work?

Yes, resistance bands are an affordable, accessible tool for building muscle definition, increasing strength and improving endurance. A resistance band increases the time under tension or the amount of time a muscle is working. Any time there is tension on the band, your muscles are working against the resistance created, so they’re an effective tool for strength training. As you build strength, perform more reps or use heavier bands with more resistance.

Build total body strength anywhere with this quick workout: the 9 best exercises with resistance bands!

I suggest adding full body workouts like this one to your home workout plan 1-2 times per week to build muscle and increase endurance.

Workout Equipment:

Mini loop resistance band I’m using a light-to-medium resistance band in this band workout.

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full body resistance band workout _ uneven squat with resistance band

Workout Instructions:

Follow along with the guided Full Body Resistance Band Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 9 Full Body Resistance Band Exercises
  • Timed Intervals (perform each exercise for 30 seconds of work, 30 seconds rest)
  • Repeat All 9 Moves x2 Sets

Workout Outline

  1. Bear Crawl and Banded Tricep Taps
  2. Curl and Press and Alternating Reverse Lunge
  3. 2 Banded Squat Walks and Squat Jump
  4. 80/20 Change Stance Banded Squat, Right
  5. 80/20 Change Stance Banded Squat, Left
  6. 4 Banded V-Walks and 4 Jacks
  7. Hip Hinge and Row, Right
  8. 3-Count Mountain Climbers
  9. Hip Hinge and Row, Left

7 Full Body Resistance Band Exercises

Bear Crawl and Banded Tricep Taps

Targets: Quads (top of the thighs), abs, core, shoulders, back and triceps.

woman performing bear crawl tricep taps with a resistance band in a full body resistance band workout

How To Do Bear Crawl Tricep Taps

  1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees. Loop the resistance band around your wrists or lower forearms, palms facing the mat.
  2. Tuck your toes under and lift your knees off the mat, finding a bear crawl position with abs and core engaged. Think of hovering your knees just off the mat.
  3. While holding a stable bear crawl, alternate pulling each wrist back towards your knee, aiming to keep your arm straight as you increase tension on the band.
  4. Control your hand back to the starting position.

Modification: Perform tricep taps in table top, with knees resting on the mat.

Banded Curl and Press and Alternating Reverse Lunge

Targets: Core, glutes, quads, biceps and shoulders.

woman performing a banded bicep curl and shoulder press and alternating reverse lunge in a resistance band workout at home

How To Do A Banded Curl, Press and Reverse Lunge

  1. Stand with feet shoulder-width apart. Loop the resistance band around your wrists or lower forearm, palms facing each other. Then spread your arms to shoulder-width, creating tension across the band as you engage your arms and shoulders.
  2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor. As you’re stepping back, curl your arms in the motion of a bicep curl.
  3. Hold at the bottom of your lunge, pressing your arms overhead (performing an overhead shoulder press).
  4. Drive through your front left heel to return to the starting position as you lower the band and your arms back down.
  5. Repeat, alternating the leg that steps back into a reverse lunge.

Banded Squat Walk and Squat Jump

Targets: The gluteus medius (outer glute that controls hip movement and side-to-side movements), quads, hamstrings, calves and core.

woman performing 2 banded squat walks and a squat jump in a Full Body Resistance Band Workout

How To Do Banded Squat Walks and Squat Jump

  1. Loop the resistance band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Bend your knees to lower down into a squat position. Dropping your hips down, weight in heels, chest up.
  3. Hold this loaded squat position, knees bent, as you take two wide lateral steps to your right; stretching the band as far as you can with each step.
  4. After you move two steps to the right, explode up in a squat jump, maintaining tension on the band as your feet leave the ground. Land softly to protect your joints.
  5. Once you land, take two wide lateral steps to your left and perform another squat jump.

Modification: Make this a low impact exercise by performing an air squat instead of a squat jump.

80/20 Change Stance Banded Squat

Targets: Legs, glutes, quads, outer glutes and thigh muscles (abductors).

woman performing 80/20 change stance banded squats in a total body resistance band workout

How To Do 80/20 Change Stance Banded Squats or Banded Squats with Abduction

  1. Loop the band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Place 80% of your bodyweight in your left leg, and 20% of your bodyweight in your right toe, right heel popped.
  3. Sit back into a squat, lowering your hips parallel to knees; with the majority of the weight in the left leg.
  4. Drive through your planted, left foot to return to standing.
  5. Balancing on your standing left leg, perform a banded leg lift with your right leg. With control, swing your right toe out and back in a half-circle motion.
  6. Plant your right toe on the ground, and lower into a staggered squat again.

Banded V-Walks and Jumping Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes, calves and core.

This is also a great exercise for hip stability.

woman performing banded v-walks or banded monster walks and jumping jacks in a resistance band workout

How To Do Banded V-Walks or Banded Monster Walks and Jumping Jacks

  1. Loop the band around your calf/shin area. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Sit back into a squat, lowering your hips parallel to knees, chest up.
  3. Hold this loaded squat position as you step your right foot wide towards the edge of your mat at a 45-degree angle. Stretch the band as far as you can with each step.
  4. Repeat this same wide, 45-degree step towards the left side of your mat with the left foot.
  5. Alternate to perform 4 steps forward.
  6. Then stand tall and perform 4 jumping jacks. Stretch the band apart as you jack your feet wide.
  7. Reverse the movement, performing the wide, 45-degree steps in reverse motion, then repeat the jumping jacks after 4 steps back.

Modification: Make this a low impact exercise by performing banded taps versus jumping jacks.

Hip Hinge and Row

Targets: Hips, glutes, hamstrings, core, back and bicep muscles.

woman performing a banded hip hinge and back row with resistance band in a total body workout

How To Do A Hip Hinge and Row

  1. Loop the resistance band around the arch of your right foot. Take a slightly staggered stance, feet hip-width apart with 80% of your weight in your front foot, 20% in your back left toe.
  2. Grab on to the top of the band with your right hand and stand up, stretching the band.
  3. Hinge, pushing your hips towards the wall behind you until your body is in a straight line, head to tailbone.
  4. Hold this hinged position as you perform a single arm back row on the right side. Pull the the band back towards your right hip (think of pulling from your elbow versus your wrist). Stop once your right elbow is in line with your rib cage, making a straight line from right shoulder to elbow. Hold at the top for a moment.
  5. Control the resistance band back down, then drive through your right heel, squeezing your butt and hamstring to return to the standing position.

3-Count Mountain Climbers

Targets: Abs, core, shoulders, triceps and quads.

woman performing 3-count mountain climbers in a full body workout with a resistance band

How To Do 3-Count Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly button and push your heels towards the wall behind you. Option to place the resistance band around the soles of your shoes to make this exercise harder.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Alternating legs, drive one knee towards your chest. Repeat this motion at a rapid pace, as if running in a plank position.
  4. Each knee drive counts as one rep. Perform three reps, then hold your knee in towards your chest for an extra second before sending it back and continuing.

Modification: Perform slow knee drives in a plank position. Option to add an incline by placing your hands on a bench or chair.

Pin this Full Body Resistance Band Workout

Full Body Resistance Band Workout at home

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