This is the 20-minute workout I do when I have a busy morning—all you need is a long resistance band
Blast through this routine to strengthen your legs, back, chest and shoulders
One of the best tricks I’ve learned for staying consistent with exercise is removing the barriers between me and my workout.
That means leaving my fitness equipment in plain sight, so I can grab it when I have a spare minute.
However, I also have two small, curious kids, which means that it’s not safe for me to leave heavy dumbbells unattended.
For that reason, I’ve started using resistance bands instead.
This is the quick workout I’ve been using for the past few weeks to hit most of my major muscles in 20 minutes or less.
All you need to try it is a long-looped resistance band (I bought this set from Amazon) and an exercise mat.
20-minute resistance band workout
- Quadruped glute kickback: 3 x 10-15 each side
- Bent-over row: 3 x 10-15
- Knee push-up: 3 x 8-10
- Kneeling overhead press: 3 x 10-12
- Optional finisher: Squat: 3 x 30sec
Rest for 15-30 seconds between sets.
Use a lighter band if you’re new to exercising with bands, but aim for the higher end of the rep range. This will allow you to focus on getting your form right while still challenging your muscles.
On days when I have more time, I add a few sets of fast-paced squats after doing the strength exercises. I like the cardio challenge, plus it ensures that my leg muscles get more of a workout.
1. Quadruped glute kickback
Sets: 3 Reps: 10-15 each side Rest: 15-30sec
How to do it:
- Get on your hands and knees, with your hands underneath your shoulders and your knees underneath your hips.
- Pin the resistance band underneath your hands and loop it under the center of your right foot.
- Engage your core.
- Slowly extend and lift your right leg, until it is in line with your torso.
- Bend your knee to return to the starting position.
- Complete all repetitions on one side before switching to the other leg.
This is a glute-focused exercise but it’s a challenge for core strength and stability, too. Focus on engaging the muscles in your mid-body before you push back with your leg, to make sure you don’t wobble.
2. Bent-over row
Sets: 3 Reps: 10-15 Rest: 15-30sec
How to do it:
- Stand with your feet hip-width apart and a slight bend in your knees.
- Loop one end of the resistance band underneath your feet and hold the other end in both hands.
- Engage your core.
- Keeping your back flat, hinge forward from your hips until your torso is at a 45° angle to the floor—this is your starting position.
- Pull the resistance band toward your ribs, keeping your elbows close to your sides.
- Squeeze your shoulder blades together, then lower the band back to the starting position with control.
3. Knee push-up
Sets: 3 Reps: 8-10 Rest: 15-30sec
How to do it:
- Get on your hands and knees, with your hands slightly wider than shoulder-width apart.
- Walk your knees back until your body forms a straight line from your shoulders to your knees.
- Engage your core.
- Slowly bend your elbows to lower your chest. Your arms should be out at a 45° angle from your torso and your body should remain in a straight line.
- Push through your hands to extend your arms and return to the starting position.
If you need to an easier, modified push-up, try doing a wall push-up or placing your hands on an elevated surface, like a couch. If you need more of a challenge, do push-ups on your toes instead.
I like to do one toe push-up, then the knee push-ups. Every two to three weeks, I’m increasing the number of toe push-ups I do in the routine to keep building strength.
4. Kneeling overhead press
Sets: 3 Reps: 10-12 Rest: 15-30sec
How to do it:
- Kneel on the mat with your torso upright, so your knees, hips and shoulders are in a straight line.
- Loop one end of the resistance band under your knees and hold the other end in both hands at shoulder height.
- Engage your core.
- Extend your arms to push the resistance band straight up, making sure you don’t arch your back.
- Lower with control.
Optional finisher: Squat
Sets: 3 Time: 30sec Rest: 15-30sec
How to do it:
- Stand with your feet hip-width apart, toes pointing slightly out.
- Keep your chest upright and clasp your hands together.
- Push your hips back and bend your knees to lower until your thighs are parallel to the floor.
- Push through your feet to stand upright.
- Continue at pace.
I like to add this fast-paced set of squats onto the end of the strength exercises to raise my heart rate and challenge my thigh muscles. Rather than focusing on a set number, I try and push myself hard for the 30 second. If you’re new to fitness, make sure you take a longer rest after this exercise.
