A set of the best resistance bands offers one of the most effective ways to get a workout in anywhere, anytime. I’ve devised this 30-minute session to give your body a much-needed break from weights, while targeting the muscles in a unique way.
Unlike free weights (which should still be an integral part of any workout plan), bands provide progressive resistance, meaning the weight increases during the concentric portion of the move, forcing the muscles to grow and adapt.
This is an ideal workout to incorporate into your weekly plan when you’re on the go, or whenever you need to switch things up.
Bands are versatile and portable. I find them to be great for maintenance when you don’t have time to get to the gym or you’re on the road – you can use them literally anywhere.
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At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This 30-minute resistance band workout was devised by PT Parker Cote.
How to do this resistance band workout
Work through these exercises in order, completing the assigned number of reps and sets and including a rest period where specified. For superset exercises, move straight on to the second exercise in the set, without taking a rest (e.g. 2a / 2b and 4a / 4b).
Exercises in this 30-minute resistance band workout
1. Band squat (Reps: 25 | Rest: 45 secs | Sets: 4)
2a. Band lateral raise (Reps: 15-18 | Rest: Straight into 2b)
2b. Band reverse flye (Reps: 15-18 | Rest: 45 secs, then repeat 2a | Sets: 3-4)
3. Band overhead press (Reps: 12 | Rest: 45 secs | Sets: 4)
4a. Band bent-over row (Reps: 12 | Rest: Straight into 4b)
4b. Band low to high (Reps: 15 | Rest: 45 secs | Sets: 3)
5. Band overhead triceps extension (Reps: 18 | Rest: 45 secs | Sets: 3)
1. Resistance band squat
| Reps | 25 |
| Rest | 45 secs |
| Sets | 4 |
- Step on the band with feet slightly wider than shoulder-width
- Loop the bands over your upper arms
- Proceed to squat normally, dropping your hips back then lowering, while keeping your chest up and looking straight ahead
- Squeeze the quads and glutes as you return to standing
2a. Resistance band lateral raise
| Reps | 15-18 |
| Rest | Straight into 2b |
- Step both feet on the centre of the band
- Begin with the band in front of you, and with a slight bend at your elbows, raise the band away from your body until you form a ‘T’ with arms parallel to the floor
- Lower to start
2b. Resistance band reverse flye
| Reps | 15-18 |
| Rest | 45 secs, then repeat 2a |
| Sets | 3-4 |
- Bend at the waist and keep your back flat throughout
- Loop the band around both feet and cross the band over to form an ‘X’ with the band
- Keeping a slight bend at your elbows, raise the bands until your arms are parallel to the floor
- Return to the start
3. Resistance band overhead press
| Reps | 12 |
| Rest | 45 secs |
| Sets | 4 |
- Stand in the middle of the band with both feet, then loop the band behind your body, with palms facing forward
- Keeping the abs engaged, press the band overhead
- Return to the start
4a. Resistance band bent-over row
| Reps | 12 |
| Rest | Straight into 4b |
- Step over the band, but only allow a small part of the band to be outside of your feet due to the shorter range of motion on this move
- Bend at the waist, keeping your back flat and head down
- Squeeze your shoulder blades together to row the band up, with your elbows tucked in and hands stopping at chest height
- Return to the start under control
4b. Resistance band low to high
| Reps | 15 |
| Rest | 45 secs |
| Sets | 3 |
- With a staggered stance, step in the middle of the band with your back foot
- Grasp the handles (or just both sides of the band) with a palms-up grip, with a slight bend at the elbow, then use your upper chest and shoulders to bring the band handles together, finishing at face height
5. Resistance band overhead triceps extension
| Reps | 18 |
| Rest | 45 secs |
| Sets | 3 |
- With a close stance, step over the middle of the band to lock it in place, then grasp the handles overhead with your palms facing upward, and your hands at the base of your neck
- Allow the elbows to flare out naturally
- Extend your arms fully overhead, then return to the start
Need a set of resistance bands? We recommend the TRX Bandit Resistance Band Kit. On test, we found these bands to be incredibly simple and user-friendly, while also offering an effective muscle-building workout.
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