For many people it is much easier to exercise at home. It can save time and money when you go to the gym, commute, deal with inclement weather, and more. But while bodyweight movements are solid, you’ll eventually need additional resistance if you want to get stronger, burn more calories, and get better results. This is where resistance bands can help. That’s why we’ve rounded up the best resistance band workouts for weight loss that will complete your at-home fitness routine.
The Benefits of Resistance Band Training? First of all, they are small and light, so you can keep them at home or even take them with you when you travel. Second, they offer many resistances from easy to super hard. Finally, because they have a constant resistance that increases as you lengthen the band, it improves your strength and explosiveness.
Read on for an awesome workout that will burn a ton of fat and shed excess pounds using only resistance bands. Each letter is a superset, so, for example, alternate between A1 and A2 until you’ve completed all of the sentences, then move on to your “B” superset.
A1) Band squats, 4 sets, 8 reps
Resistance band squats
The first step in this resistance band workout for weight loss is the band squat. Squats are called the “king of all exercises” for a reason – they target virtually every muscle in your lower body and a few in your upper body as well. By using a resistance band you will not only build more strength but also increase your strength which will help you in sports, running, cycling and much more.
To perform this exercise, stand on one end of a resistance band with your feet shoulder-width apart and your toes pointing slightly outward. Place the other end of the band behind your neck with the loop in front of your body. Begin the movement by sitting backwards and spreading your knees. Go down parallel while keeping your lower back flat. At the end of the movement, drive through your heels and keep your knees apart.
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A2) Band No Money, 4 sets, 12 reps
This is a simple and effective exercise to strengthen the critical muscles at the back of your shoulders, improving your shoulder health and overall posture. Because they’re so small, you can make them while resting for “active rest” and extra calorie burn.
Hold a resistance band in front of you with your palms facing up as you tuck your elbows into your torso and squeeze your shoulder blades together. Spread the band while keeping your elbows against your body until your forearms are parallel to each other. Return to the starting position and repeat the exercise.
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B1) Band Guten Morgen, 3 sets, 10 reps
Do you want to strengthen your glutes, hamstrings and lower back? Look no further. Trust me, if you get these right, you’ll get phenomenal results no matter your goals.
Stand on one end of a band hip-width apart and place the other end of the band, with the loop in front of your body, behind your neck. Push your hips back with a slight squat, keeping your back neutral, and lower yourself until your torso is almost parallel to the floor. Drive through your heels and return to the starting position.
B2) Band push-ups, 3 sets, 10 reps
Man performing resistance band push-ups
Using a resistance band is a great way to upgrade the traditional push-up! Not only does it help you build more strength in your upper body and arms, but it also builds more explosiveness as it gets harder to stand up.
With the resistance band in both hands, place the loop behind your back. Get into a push-up position with your hands about shoulder-width apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself down, keeping your elbows close to your body as you descend. Push up and repeat.
B3) Band Bent-Over Row, 3 sets, 10 reps
Everyone should do lots of upper body pulling exercises — like rows — to strengthen the muscles in your upper back. Why? Because they increase your overall strength, realign your posture, and make your shoulders happy.
To complete this exercise, stand on a resistance band with your feet shoulder-width apart and one end in each hand. Bend your knees slightly and bend your hips until your torso is almost parallel to the floor. Keeping your lower back flat, squeeze your shoulder blades together and row.