10-Minute Total Body Resistance Band Workout

The best 10 band exercises to tone your entire body.

Resistance bands are one of the most versatile pieces of equipment. Sometimes making it hard to know exactly how to use them. But no worries! This 10-Minute Total Body Resistance Band Workout will get you started and have all your muscle groups burning (and toning) in no time! 💪🏼

Hi there! This workout could not be more fitting for the times. I have been planning on posting it for a while now, but my photographer (aka, my husband) has not been available! So now that we are both home, we finally got ‘er done. Who knew Coronavirus would actually come in handy! 😂

If you’re reading this anytime between March and April of 2020, then you are probably working out at home too due to #COVID19.

If not, then you might just be looking for ways to finally put those resistance bands to use! Either way, today’s workout will do just that.

I’m not going to lie, this whole working out from home has been a big adjustment. Luckily we have a lot of equipment to play around with – bands, dumbbells, a rowing machine, and a plethora of free online workouts.

I’ve really come to love the online workouts. A lot of companies are offering free 7-day, 30-, 60-, 90-day subscriptions. And many fitness bloggers have been doing Live workouts. Here’s what I’ve been utilizing!

Mossa Moves
Nourish Move Love
Yoga with Adriene
RXBar on IGTV
Kara Swanson’s Daily 8 Challenge (sign up and join me for a Live HIIT Workout every Wednesday @ 12:30p!)

What are the best exercise bands?

I got new bands for Christmas this year and haven’t really put them to use, until now!

I got these Resistance Bands from Amazon. At the time they were only $25, but I know they’ve gone up in price since then. The set comes with so many things! 5 long tube bands with different resistance (perfect for every exercise), 5 loop bands, 2 sliders, 2 handles, 2 ankle straps, 1 door anchor and 2 wrist wraps (which, I’m not sure how to use yet 😂)

I also got these super strong bands for leg work and holy cow, I can only use the “light” one, they are so strong.

Now shall we get to the workout? This is a quick one. Only 10 minutes. It’s perfect to add to the end of a cardio routine or mix into a workout!

10-Minute Total Body Resistance Band Workout

Perform each move for 30 seconds. Repeat the round twice before moving on.

Round 1

Squatting 3 Step Walk – sit back into a squat and stay low, step your right leg out, followed by your left (that’s one). Step out 2 more times and keep tension on the band. Your legs shouldn’t come together during the step.
Hamstring Curls – with the band around shins, flex right foot and lift heel to booty, squeezing your hamstring.

Round 2

Push-Ups – with the band around your forearms, get into plank position (on knees or toes) and perform a pushup.
Pull-Aparts – with thumbs in bands, start with arms straight out in front of you. Keeping arms mostly straight and at chest level, pull bands apart.

Round 3

Single Arm Rows – on one knee, wrap the band around your toe and pull the other end of the band back toward your hip, squeezing your shoulder back into the middle of your spine.
Supermans + Lat Pulls – with thumbs in bands, laying on your belly, arms out in front and legs extended, perform a “superman” by lifting legs and arms off ground (squeeze your booty). While lifted pull elbows back into the body, squeezing your lats (the sides of your back). Bring bands back out in front and lower body to ground.

Round 4

Kneeling Concentration Curl – on one knee, wrap band around toe and place elbow on front knee. Grip the band and perform a curl. Lower arm back to extended position at the bottom.
Delt Pull Aparts – wrap bands around forearms and bring arms to 90 degrees in front of you. Pull arms apart so arms come out to the sides of your body, keeping arms at 90 degrees.

Round 5

Plank + Knee Pulls – with bands around feet, come into plank position. Pull knee into chest, hold for one second, then slowly bring foot back to ground. Repeat switching legs.
Bicycles – with bands around feet, lie on your back, lift your upper body off the ground and perform an oblique crunch while bringing in the opposite knee. Repeat alternating sides.

Need other Resistance Band exercises?

Try these:

Looking for other home exercises?

Try a few of my favorites:

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10-Minute Total Body Resistance Band Workout