Best Resistance Band Workouts for Weight Loss Leave a comment

The healthiest way to lose weight is through exercise, since you need to burn more calories than you consume to shed the pounds.
Although cardio provides the fastest way to burn calories, strengthening your muscles is essential for weight loss because lean muscle mass boosts your metabolism and burns more fat.

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Resistance training also helps you lose fat alone, rather than muscle. Using resistance bands for weight loss is an affordable, convenient and lightweight tool to train all your major muscles, even when you’re traveling.

Resistance Exercises for Weight Loss

Include resistance exercises for weight loss in your routine. Perform three to five workouts a week combining resistance training with cardio. Start each workout with resistance training targeting all your major muscle groups.

Do at least two exercises per group. Vary the range of repetitions you do to challenge your muscles in different ways. As a general rule, however, keep your reps in the range of eight to 15 per set, then adjust the amount of resistance you use accordingly.

Add Some Variety

Vary the exercises you do in your workouts to keep your muscles challenged. For example, strengthen your chest with resistance band flyes by pulling both ends away from each other in front of your chest. Perform resistance band push-ups in a normal push-up position, but with the band across your back and the ends in your hands to add resistance.

Boost Body-Weight Exercises

Add extra resistance to body-weight exercises by using a resistance band. More resistance means a greater challenge for your muscles, resulting in a greater calorie burn. For example, do triceps pushups on a yoga mat with your knees on the floor and your hands only 5 inches apart.
Position the resistance band behind and across your back, with the ends under your palms. You’ll feel your triceps burn when you push up against the band’s resistance.

Squat with a Band

Perform squats by standing on the middle of your resistance band with your feet spread wider than shoulder-width apart. Hold one end of the band in either hand. To work your arm and back, hold your arms straight up to pull against the action of your squat. Otherwise, pull one end over each shoulder and cross your arms in front of your chest, then perform the squats.

Tone Your Legs

Work your lower-body muscles by tying the band’s ends together, or using a small, circular band. Perform a variety of leg, hip and butt exercises by putting your legs inside the circle and moving one leg against the band’s resistance.
You can also work your legs by fastening one end of the band to a secure, stationary object and the other end around your right ankle. Do hip abductions by turning your left shoulder to the anchor point, then lifting your leg to the right as far as possible. Repeat the exercise with both legs. Hold a chair for balance if necessary.

Full-Body Workout

Exercise your upper and lower body simultaneously with the help of your resistance bands for weight loss. Performing two exercises at once burns more fat in less time. For example, do squats or lunges while holding a resistance band in your hands and doing arm exercises simultaneously.
Alternatively, pull the ends to either side to work your chest and back. You can also do bicep curls and overhead triceps extensions using two hands and the resistance band, while performing lower-body exercises at the same time.

Add Some Cardio

Finish your workout with at least 20 minutes of cardio training. The higher the intensity, the more calories you’ll burn. Mix up the exercises you do, to keep it fun and challenge your body. Running, cycling, swimming, using the elliptical cross-trainer and rowing are some examples of cardio workouts.
As long as you get your heart rate up you’ll be burning calories, but if you add short, intense anaerobic bursts to an otherwise totally-aerobic workout, you’ll burn more fat.

Here are the  5 Best Resistance Band Workouts

Standing One Legged Calf Raise 

Area Targeted: Calves

Standing One Legged Calf Raise With Tube Bands is a great alternative exercise to the Two Legged Standing Calf Raise. Sometimes it can be beneficial to work the muscles, one arm or leg at a time. You will be shocked at how well this exercise works each calf muscle individually.

Set Up

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: No adjustment required

Body Positioning: Now while facing the door, bend down and grip both sides of the band(s) with one hand so that when you stand up straight, the band is starting to stretch. Place your free hand straight out in front of you against the door and your inactive foot behind your active calf. Keep your head straight, back straight and chest up.


Raise your heel off the floor, and stand up as high as possible on your toes.

Standing Hamstrings Curl

Area Targeted: Hamstrings

Standing Hamstrings Curl With a Resistance Band is one of the best Hamstrings exercises that you can do anywhere! You will be amazed at how hard your Hamstrings Muscles contract as you perform each rep. Many find this exercise better than lying hamstrings curl because they are able to keep their hips from moving during the reps.

Set Up

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the band to one ankle strap.

Body Positioning: Attach the ankle strap around one foot (with the ring on the top of your foot). Stand 3 to 4 feet away from the door, facing the door. Move far enough away from the door so that the band(s) start to stretch. Stand up tall with your Back straight, Head straight and Chest up. Place your hands on your hips or use a stationary object for balance.


Bend your active leg (up and back) until your calf is parallel with the floor. Return your active leg to starting position. Repeat.

Standing Hip Extension

Area Targeted: Butt (Gluteus Maximus)

Target your Glutes with Laser Precision by doing Standing Hip Extension With Tube Bands. This exercise mimics the exact function of the Glute Muscles and adds the challenge of super smooth resistance.

Set Up

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the band to one ankle strap.

Body Positioning: Secure the ankle strap around the ankle of your active leg, with the ring in the front. Stand 3 to 4 feet away from the door while facing the door, with both legs even (side by side). If necessary, place a chair beside you to use for balance. Keep your back straight, head straight and stomach tight.


While keeping your active leg straight, push your leg back (10 to 12 inches), squeezing your buttocks.

Standing Leg Adduction

Area Targeted: Inner Thigh

Standing Leg Adduction With Tube Bands targets the stubborn problem area of the Inner Thigh. Strengthen your Adductors by working them against the smoothest, safest and most effective resistance on the planet – Bands! The burn is incredible and so are the results that follow.

Set Up

Anchor: Secure the elastic(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the elastic to one ankle strap.

Body Positioning: Wrap the ankle strap around the ankle of your active leg. Stand 3 to 4 feet away from the door with your active leg closest to the door. If needed, position a chair so that you can use it for stability. Keep your back straight, head straight, chest up and stomach tight. Start with your active leg at a 45 degree angle with the floor.


Pull your active leg in (away from the anchor point) until your active foot is in front of your stationary foot.

Squats With Tube Bands

Area Targeted: Thighs & Butt

Squats With Tube Bands are amazing for Building Overall size on your Quads (thighs), Glutes (Butt), Heck, your whole body! If you avoided squats with free weights because of the Knee and Back pain that they can cause, then you will love Tube Resistance for Squats. Since Bands do not produce momentum, there is considerably less wear, tear and pain in the joints.

Set Up

Anchor: Not required

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Stand on the band(s) with both feet, hips width apart. Squat down and grip a handle in each hand. Raise the handles up to shoulder height, with the bands behind your arms, palms facing forward. Stand up straight. Keep your back straight, head straight, chest up, and elbows back.


Bend your legs and squat down as if you were going to sit in a chair.

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