Forget about weights, this resistance band workout builds strength all over in 30 minutes

Grab a long resistance band and spare half an hour for this full-body strengthening workout

Woman trains indoors with a resistance band
(Image credit: Getty)

It can be far too easy for us to build up a bank of excuses as to why we can't work out, such as not having the correct equipment or having adequate time to do a full workout. However, sometimes all you need is a resistance band and as little as 30 minutes to fit in a good body pump to your day.

Don't forget, even little things like good music can totally change your motivation and desire to work out. Many people swear by wearing a pair of the best workout earbuds roundup to keep them inspired while working out. 

Once you've changed into your activewear and got some good beats playing in your ears, you just need to get your hands on a long resistance band to work with. Fortunately, you'll find our guide to some of the best resistance bands has longer options available and, even better, these workout bands are some of the most affordable workout equipment you can get.

Fitness instructor, Julia Reppel (opens in new tab), will guide you through each exercise showing you how to target muscles in your upper body, core, and lower body using just one resistance band. There are three levels to choose from per exercise. If you find one move significantly harder just choose the level with fewer repetitions and continue to focus on maintaining good form.

This is an EMOM (every minute on the minute) style of workout so if you aren't sure what level to go for Reppel advises, "Make sure to choose a level of repetitions (top right on screen) that allows for about 10s of rest per minute."

Watch Julia Reppel's 30-Minute Resistance Band Workout

The great thing about many of these exercises is that they mimic many popular weight-lifting moves. For example, exercises like shoulder shrugs, single arm rows, deadlifts, and good mornings are all excellent for promoting muscle growth and building on strength. Anyone who has suffered from an injury or any newbies to resistance training can benefit from doing these moves with a workout band, instead of weights, to build up base strength.

Graduating onto lifting weights into your training isn't the end goal for everyone. Studies, such as this paper published in the SAGE open Medicine (opens in new tab) journal, have even concluded that, "Resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices."

If you reach a plateau in your resistance band training you should aim to increase either the level of resistance or number of repetitions. This is called progressive overload and is an effective way to keep challenging your muscles and increasing your strength.

This same method can be applied to resistance workouts that only use your body weight to work against, such as these shoulder bodyweight exercises.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.