You don't need a gym membership or a garage full of equipment to train at home. A set of resistance loop bands takes up almost no space, travels easily and lets you work your whole body. Here is a simple 20-minute routine to get started.
Before you start
Pick a band that lets you finish each set with good form. If you can do 15 slow reps easily, move up to a stronger band. Check the band for nicks before each session and clear a small area of floor.
The routine
Do each move for 40 seconds, rest 20 seconds, then repeat the whole circuit twice.
- Banded squat: loop the band just above your knees, push your knees out as you sit back and stand tall.
- Glute bridge: lie on your back with the band above your knees, lift your hips and squeeze at the top.
- Lateral band walk: keep the band above your knees, stay low and take small side steps.
- Banded row: anchor the band under your feet while seated, pull your elbows back and squeeze your shoulder blades.
- Overhead press: stand on the band and press your hands overhead with control.
- Dead bug with band: hold the band between your hands above your chest and lower opposite arm and leg slowly.
Tips for better sessions
- Move slowly on the way back, since controlling the return is half the work.
- Warm up for a few minutes with easy marching and arm circles.
- Increase difficulty with a stronger band or longer sets, not rushed reps.
- Train three times a week and give yourself rest days.
Ready to try it?
Our 5-band resistance loop set comes in five resistance levels so you can start light and build up. Want to add some movement? Pair it with a weighted jump rope for a quick cardio finish.
This article is general fitness information, not medical advice. Check with a health professional before starting a new exercise programme.