When I travel I always pack a set of resistance bands.
They’re lightweight, portable and versatile, helping me stay on track with my fitness routine.
I even swapped my dumbbells for resistance bands for 30 days once to prove just how effective they are for building strength.
As well as being great for strength training, you can also use them for toning, conditioning and stretching after a long day.
I’ve created this quick five-move full-body resistance band workout that you can do anywhere.
It takes just 13 minutes if you do three rounds—here’s how to do it.
How to do the 13-minute full-body bands workout
All you need for this workout is a medium-heavy resistance loop band like this one from a set for $9.99 at Amazon.
Perform 10-12 repetitions of each exercise, taking 15-20 seconds of rest in between moves and one-minute recovery after each set. Complete three rounds if you can.
Narrow squat and lateral leg raise
Sets: 3 Reps: 10-12
- Stand with the band around your ankles and feet hip-width apart, toes slightly turned out.
- Lower into a squat, keeping your heels flat on the floor and chest up.
- Pause for a few seconds at the bottom, then push through your heels to stand.
- Extend one leg out to the side to roughly a 45° angle.
- Repeat the squat then lift the other leg. That’s one repetition.
Overhead pull apart
Sets: 3 Reps: 10-12
- Stand with feet hip-width apart and the band around your wrists, arms in front of you.
- Raise your arms overhead and pull the band apart as far as possible, keeping the arms straight.
- Keep your knees soft and your core engaged.
- Return to the start. That’s one repetition.
Lying toe tap
Sets: 3 Reps: 10-12
- Start lying on your side, with the band around your ankles.
- Prop up on your elbow, placing your other hand in front of you for support.
- Raise the top leg, rotate your hip forward and tap the floor in front of you.
- Raise the leg behind you and tap the floor again.
- Complete the repetitions then switch sides.
Glute bridge with adduction
Sets: 3 Reps: 10-12
- Lie on your back with your knees bent and the band around your thighs.
- Keep your arms by your side to help you balance.
- Push through your heels and raise your hips to form a straight line from your shoulders to your knees.
- Once up, push your knees outward, squeezing your glutes, then bring them back in. That’s one repetition.
Lying leg extension
Sets: 3 Reps: 10-12
- Lie on your back with your legs at 45° angles from the floor and a band around both feet.
- Extend one leg fully down to the floor.
- Return to start and repeat on the other side. That’s one repetition.
