- 19 July

Use this 7-move Resistance Bands Workout to Build Lean Muscle and Torch Fat

Let’s face it, gym memberships are expensive. And at times, very inconvenient.  Or, if you choose to build out a home gym complete with dumbbells, kettlebells, and even a bench, you’ll need a pretty chunk of change and a fair amount of extra space in your home. But what if it didn’t have to be this way?

Fortunately, there’s an easier way to reach your fitness goals. And if you have a set of resistance bands, then you have the tools to work out your entire body efficiently, giving you limitless capabilities of functional fitness and strength training. Whether your goal is to lose weight or build muscle, resistance bands deliver the functional resistance your body needs to perform at an optimal level so you can gain strength and increase performance.

To show the convenience and versatility of exercise bands, allow us to walk you through how they can easily integrate into a variety of workout lifestyles:


Home Workout

Maybe you’re a stay at home mom or a freelancer working from home. Or maybe you just don’t have the time or interest to work out under the fluorescent lights, waiting on equipment in a gym (been there, done that!). Whatever your reason, exercise bands are an amazing tool to get the most efficient, functional and quick home workout. 

A key benefit to training with resistance bands is you can customize your resistance band workout to meet you wherever you may be in your fitness journey. From beginners to elite athletes, resistance bands are an extremely versatile workout tool because you’re able to increase the weight in an exercise by simply minimizing slack in the band. In other words, they demonstrate linear variable resistance.  This means, the further the resistance band stretches, the heavier the weight will feel. 

With this 5-band set, you can replace your current training program with resistance bands, or integrate them into your current routine. In fact, not only can resistance bands can deliver the same results as equipment in the gym, they can even enhance and intensify almost any exercise. For example, the X-Light and Light bands range from 5lb-25lb and are great for upper body exercises that require a lighter resistance, as well as for shoulder mobility and strengthening programs. And the Medium, Heavy, and X-Heavy bands range from 30lb-120lb and can be used when more resistance is needed such as squats, deadlifts, and other lower body exercises.

Resistance bands are the perfect exercise equipment for beginners because anyone, at any level, can get started.  As you advance, so will the resistance of the bands because you will be developing muscle memory and gaining functional strength.  Not only do resistance bands facilitate functional workouts, but they are also much safer on your joints than traditional weights. Now, what’s better than that? 

Travel Workout 

Resistance bands match whatever lifestyle you lead. Flying internationally for a work trip? No problem! Hoping to fit in a quick lunchtime workout from your office? Go for it. Resistance bands are easy to carry along with you because they’re space-saving, lightweight, and flexible. You can access all the tools you need to reach your fitness goals from wherever your travels may take you. No more searching for hotel workout equipment! If getting in a workout while you’re on-the-go is important to you, resistance bands make the perfect travel companion (without the extra baggage!). 

Quick Workout

Location aside, sometimes the biggest factor that holds us back from exercising is a lack of free time. Resistance bands help mitigate that issue. In the time it would take to travel to the gym and get warmed up, you could already be finished with your resistance band workout. No more spending hours at the gym and sacrificing your quality of life when you can get a full-body workout in 30 minutes or less! With exercise bands, there are many quick exercises you can jump into at any time, for any period of time, to get your heart rate up and work your entire body.

To show you how easy squeezing out a quick and efficient workout, we’re going to share a simple yet very effective full-body workout using resistance bands. This set of exercises is the best quick workout to build muscle and torch fat at home, while traveling, or anywhere else life takes you!

All of the following exercises are unanchored, which means you’ll use your own weight or force to create tension in the resistance band. This type of exercise lends versatility to your training regimen as you can engage in a quick workout anywhere, regardless of your surroundings. You don’t need anything besides a few resistance bands and your own body. 

Each exercise outlined below will focus on one major muscle group. With a quick pace, this resistance band workout will get your heart pumping and increase your strength. This combination makes for a fantastic home workout to build muscle and gain functional strength. If you’re a beginner, we recommend you try this workout two to three times a week to reap the strength-building benefits. If you’re a more advanced exerciser, try choosing a circuit or two and mix into a longer workout.

The Workout

You’ll need one set of resistance bands. Our favorite happens to be these. Throughout each exercise, you’ll want to focus on engaging your core to stabilize your body.

In fact, let’s pretend you’re balancing on a stand-up paddleboard. If your attention wanders from maintaining a sturdy base, you’ll likely lose balance. You might even fall in. Think about leading each movement with a strong base, starting with your feet at a shoulder-width distance, legs engaged, lower abdominal muscles tightened, and core initiated. 


Band: Medium to Extra-Heavy  
Movement: Overhead Squat

    • Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot
    • Standing up straight, hold the resistance band with both hands directly overhead
    • Squat down until your legs are at a 90-degree angle. Keep your knees behind your toes, and your back as straight as possible
    • Engaging your glutes, stand back up to starting position
    • That’s one rep


Band: Light to Heavy

Movement: Bent-Over Row

    • Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot
    • Grab the resistance band close to your feet, palms facing inward. The further down on the band you place your hands, the more tension you’ll feel as you pull upward
    • Bend forward to about a 90-degree angle (if your lower back prefers less, that’s OK, too. Listen to your body)
    • Initiating the movement with your upper back, pull your shoulders together while you pull your elbows up and back
    •  Keep a flat back—err on the side of arched, even—and a neutral head position
    • Slowly lower your hands down to the starting position 
    • That’s one rep


Band: Extra Light to Medium 

Movement: Forward Arm-Lift

    • Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot
    • Grab the band close to your feet, palms facing inward. Again, the further down on the resistance band you place your hands, the more tension you’ll feel as you pull upward
    • Stand up tall, core engaged
    • With straight arms, raise your hands up from underneath until they reach chest height
    • Ensure no bend in your elbows; Focus on bringing them together as you move your arms upward
    • With control, lower your hands back to starting position
    • That’s one rep


Band: Light to Heavy

Movement: Overhead Press

    • Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot
    • Hold the band with both hands at your shoulders like you did to get into the squat exercise
    • Push the resistance band directly upward as you straighten your arms to do an overhead press
    • Lower down with control until your hands are again at your shoulders
    • That’s one rep


Band: Extra-Light to Medium

Movement: Rear Fly

    • Hold the resistance band in front of your body at shoulder-width distance. Make sure there’s tension between your hands.
    • Pull your hands apart from one another with the band in each hand 
    • Move your hands outward, and not back. This will avoid engaging your trapezius muscles, and instead isolate the rear delts
    • That’s one rep


Band: Medium to Extra-heavy

Movement: Bicep Curl

    • Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot
    • Grab the resistance band close enough to your feet that when you stand up, there’s minimal slack in the band
    • Thumbs point forward to start
    • Keeping your upper-arms and elbows as stationary as possible, curl your hands upward until they near your shoulders. Simultaneously, rotate your hands so that your thumbs face outward as you curl. This will engage your biceps
    • Lower hands down to starting position
    • That’s one rep


Band: Light to Heavy

Movement: Overhead Tricep Extension

    • Step on the resistance band with feet shoulder width apart—make sure it’s centered under the arch of each foot
    • Hold the resistance band with both hands above your head (same as the extended position in overhead press)
    • Keep the torso straight, and look up to maintain good alignment
    • Drop your hands behind your head keeping your elbows in close together. Palms face up throughout the entire exercise
    • That’s one rep

Do 5-12 reps of each exercise. Rotate through each exercise 3 times. As always, edit the reps and sets to suit your ability level or time availability.

Only have 10 minutes? Skip taking breaks between sets to keep your heart rate up—you’ll still get an effective fat loss workout in a quick period of time. Add these to your top 10 exercises to keep in your back pocket the next time you have a few minutes of free time at home or incorporate them into your travel workout routine. With Resistance Bands, you can reach your fitness goals no matter how busy your schedule is.

Want more resistance band workouts?  Try Undersun Fitness TA2 Programs for FREE.  We’ll send them right to your email! Get access now below.