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Did you know that one inexpensive piece of lightweight, portable fitness equipment can challenge your entire body? This Low Impact Resistance Band Workout combines cardio and strength training for a total body exercise routine that you can do almost anywhere — in just 20 minutes!
If you’re like me, then you probably have a resistance band (or 3) sitting around your house…unused. I guess I never really knew what to do with it (aside from a few bicep curls), so the poor lonely piece of equipment just stayed tucked away without any love! Until we started using a resistance band at the gym, that is. Once I realized that I could work my muscles to failure in a variety of ways, it has become one of my favorite tools to get in an effective workout at home or on the road. The band doesn’t weigh much and it doesn’t take up much space in a living room or suitcase…making it an ideal option for busy lives!
Don’t have a resistance band of your own? You can pick one up for less than $15 (choose your level of resistance) or you can buy a handy set with a bunch of different options to meet your various workout needs (and the whole set is less than $22). I have also seen the bands for sale at stores like Target and Walmart. Easy peasy!
In most of my workouts, I like to combine strength exercises with cardio bursts to get my heart rate up, challenge my muscles, and burn maximum calories in the shortest amount of time. Here’s a low-impact routine that I hope you will try!
You can download a printable PDF copy of the workout HERE so that you can take it with you wherever you go!
Low Impact Resistance Band Workout
Total Time: Approximately 20 minutes
Instructions: Perform each set TWO TIMES before moving on to the next set.
Start: 100 jumps with a jump rope (or just use an “invisible jump rope” if you don’t have one). For a low-impact option, you can march in place or do modified low impact jumping jacks by raising your arms overhead (as you would for a normal jumping jack), but alternating legs that step out to the side.
Set 1: Perform 2 rounds before moving on to Set 2.
- Squat + Overhead Press (10 reps)
- Glute Kickback (10 reps per leg)
In Between Sets: 100 jumps
Set 2: Perform 2 rounds before moving on to Set 3.
- Shoulder Raises (10 reps)
- Cross Chop (10 reps per side)
In between sets: 100 jumps
Set 3: Perform 2 rounds before finishing with jumps.
- Upright Row (10 reps)
- Reverse Lunge + Bicep Curl (10 reps per leg)
Finish: 100 jumps
Don’t forget to print out your copy of the workout HERE, and let me know how it goes!
Looking for other great workouts that you can do anywhere? Try these:
The Do-Anywhere 20-Minute Workout
10-Minute Evening Yoga for Beginners
10-5-10-5 At-Home Fat-Burning Workout
A-Tabata-A-Day! 4-Minute Fat-Blasting Workouts for Every Day of the Week
those bands are so great for traveling! and they are deceiving! burn baby burn!! haha.
Exactly, Lindsay! They look innocent until you do enough reps that your muscles FAIL! 🙂
I actually just got a new resistance band yesterday so I think I need to try this out! People underestimate the power of resistance training 😛 Ohhhhhhhh the burn!
Yes! That’s awesome! I hope you give it a try, Kristy! 🙂
nice tips, those bands are great! i’ll do it everyday, hope i’m strong like you. thanks for sharing 🙂
Nice tips, those bands are so great. I will do it every day. Strongly I like this blog and thank you for sharing the information.