13 Full-Body Resistance Band Workout Exercises To *Really* Get Your Heart Rate Up

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Time: 15 to 30 minutes

Equipment: Mini resistance band

Good for: Full body, cardio

Instructions: Choose five exercises from the list below. Performing each exercise for 30-45 seconds, completing as many reps as you can with proper form and control, with 15 seconds of rest between moves. Repeat your total circuit 3-4 times, resting between as needed.

Kelsey Sheahan, personal trainer and cofounder of Sweat Den, created this exclusive Full-Body HIIT workout as part of the WH Total-Body Band Challenge.


Jack With Overhead Press

How to: Start standing with feet together, hands at chest, and band around thumbs. Jump feet out as you press arms up overhead, then jump feet in as you pull arms down, keeping tension in the band the entire time. That's one rep.

Trainer tip: For a low-impact alternative, do alternating toe taps side to side instead of jacks with the feet.


Bear Sprawl To Reach

How to: Loop band around wrists. Start in tabletop with knees hovering above floor. Jump feet forward, landing in a squat, then reach arms up by ears. Return to start. That's one rep.


Narrow-Wide Pushups

How to: With band around wrists, start in a triceps pushup position (knees or toes) with hands narrow and elbows close to sides. Perform one pushup. Walk hands out to traditional pushup position (with hands about shoulder-width apart), then perform another pushup. That's one rep. Keep alternating pushup positions.


Pop Squat

How to: Place band around thighs. Start standing with feet a little closer than hip-width apart. Jump feet out as you drop into a squat, reaching one hand toward floor, then jump back to starting position. That's one rep.


Narrow-Wide Hops

How to: Place band around thighs. Start in a chair position or narrow squat. Stay low as you jump feet out, and stay low as you jump feet back to starting position. That's one rep.


Football Shuffle

How to: With band around thighs, start standing with feet slightly wider than hip-width, torso slightly hinged forward. Run in place as quickly as you can while keeping tension on the band.


High-To-Low Plank Jack

How to: Put band around thighs andd start in a high plank position, feet hip-width apart. Jump feet in and out. Lower down to the elbows with control so you're in a forearm plank. Then, jump feet out and in. Return to starting position. That's one rep.

Trainer tip: For a modification, perform the plank jacks only from a high plank or forearm plank. Or, step your feet out and in one at a time.


Squat To Oblique Twist

How to: With band around feet, feet hip-width apart, hands behind head, and elbows wide, lower into a squat. Stand up, drawing right knee toward left shoulder as you rotate torso to right. Return to start position and repeat on other side. That's one rep. Continue alternating.


Speed Repeaters

How to: Place one part of band around left ankle, and one part around right foot. Start in a staggered stance with left foot forward and right foot back. Staying low and with weight in the left leg and glute, start to tap the right foot back and in, keeping little-to-no weight on your back leg.


Bear Hover March

How to: Place band around feet. Start in a bear hover position. Round spine as you draw left knee to nose. Switch and draw right knee to nose. That's one rep. Continue alternating.


Twisted Mountain Climbers

How to: Place band around feet. Start in a high plank position. Draw right knee toward left elbow, then return to start. Draw left knee toward right elbow. Return to start. That's one rep. Continue alternating.

Trainer tip: Choose a speed that works for you and allows you to stay in control and keep the band in place, while still challenging you.


Bicycle Crunch

How to: Put band around feet and start lying on back. Curl up into a tight ball, chin to chest. Draw right knee into chest as you extend the left leg long, twisting torso to right. Switch sides. That's one rep. Continue alternating.


Up-And-Overs

How to: Place band vertically on floor. Stand to the side of the band. Keeping a soft bend in the knees, take tiny hops side to side, up and over the band repeatedly.

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