Target your entire body and get stronger at home in minimal time with this 15-minute resistance band workout. With a special emphasis on the back of the body to help improve posture, this workout can be done anywhere you can squeeze it in.
Use this workout for the days you want to get it in but are short on time. 15 minute workouts are great because they can fit into the random pockets of time you find in your day.
These exercises help strengthen the postural muscles, reduce pain, and improve energy, just like the ones in my 6-weeks to STRONG workouts.
Couple that with the added tension of resistance bands and you'll feel stronger every time you do this workout (learn more about the resistance band benefits).
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15 Minute Resistance Band Workout
Only three rounds in this at-home workout and six exercises make it a full-body workout.
This quick band workout targets your whole body but has a special emphasis on the back of the body, like these posterior chain exercises which help you get stronger, especially when it comes to glutes. Learn more about the benefits of glute training.
| Resistance Band Deadlift | 10 reps |
| Single arm band row | 10 reps |
| Slider Crunches | 30 seconds |
| Crossack Squats | 10 reps total |
| Band Kickback | 12 reps |
| Side planks with push-ups | 10s planks x4 push ups |
| Rest | 30 seconds x3 sets |
How to perform it: This at-home workout is a circuit workout which means you perform each of the exercises back to back for the prescribed repetitions.
After you work your way through, take a rest to catch your breath and repeat for a total of three times.
Resistance Band Workout PDF
Below is a printable PDF of the resistance band workout. Mark down your notes and try to progress and challenge yourself each time you go through it.
Which Resistance Band To Use
With so many resistance bands out there, it's hard to know what to have on hand!
Resistance bands are one of my top four pieces of workout equipment because they're just so easy for busy moms. Check out this free printable resistance band exercise chart for beginner ideas, as well as this roundup of 36 of my favorite mini band exercises.
What you're looking for are strength bands, or "power resistance bands" (not pilates bands!). These resistance bands come with different tension levels and can serve many different purposes. For this resistance band workout, I'd suggest starting with the yellow band for 10-35 lbs.
Form Tips For Workout
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be! The biggest thing you can do in your home workouts is SLOW DOWN and focus on engagement.
Resistance Band Deadlift
- Wrap the band around your feet.
- Hinge forward, push your hips back, and grab the band with your hands. Keep the back flat.
- Lead with the hips and slowly extend the body.
- Lockout at the top and repeat, coming down slowly.
Single Arm Band Row
- Sit on the ground with your feet out in front of you. Wrap a strength band around your feet and hold the other end in one hand. Sit up tall.
- Row the elbow backward and bring your hand towards your chest pinching your shoulder blades.
- Pause briefly and return to the starting position.
Slider Crunches
- Begin in a plank position with your core engaged and shoulders over the wrists.
- Lift the hips and pull the knees into the chest, crunching the abs.
- Push the feet back to the starting position.
Know that this exercise can be done with sliders or just socks on a hardwood floor (paper plates on carpet work too!).
Crossack Squats
- Start with your legs wider than hip distance apart.
- Keep the heel of the right leg on the floor as you push the hips back and sink down aiming to touch the back of your leg to your calf.
- The other foot can pivot so the toes point up to get lower.
- Pause at the bottom and push up through the heel and immediately toward the other side.
Quadruped Band Kickbacks
- Come into a table top position with the resistance band hooked around your hands and one foot.
- Keep a stable low back and push the foot with the back backward, squeezing the glute. Do not arch the back.
- Return to the starting position and repeat.
Side Planks With Push Ups
- Come into a side plank position and hold it for 10 seconds.
- Without touching the ground, come into a high plank position and perform a push up.
- As you push up continue to the other side plank and hold it for 10 seconds.
- Continue alternating until 4 push ups have been reached.
How To Make The Band Workout Harder
Once this workout starts to feel easier, here’s how to keep progressing:
- Slow down your tempo to keep muscles under tension longer
- Add pauses at the hardest part of each rep
- Increase the number of rounds for more volume and intensity
There's always a way to make the workout more challenging. Learn more about how to make workouts more intense at home.
And if you're ready to stop guessing, check out my 6-weeks to STRONG workout program, where all the steps are laid out for you.
Other Home Workouts & Fitness Tips For Your Goals
Resistance Band Workout FAWs
Aim to work out three to four times per week. This is a total body workout and can be done three times per week on non-consecutive days. or, you can pair it with another total body workout and alternate them.
Any kind of workout can be effective for weight loss, all-around fitness, and building muscle. The key is to make sure the workout progresses and you're constantly making it more challenging. So yes, resistance band workouts are an effective way to train, given they provide additional tension to the exercises.
Rachel says
Finding time to exercise is tough with my busy schedule, but this resistance band workout was perfect! I felt the burn and loved how efficient it was. The exercises were easy to follow and fit right into my hectic schedule and it's perfect for staying fit without taking up too much time. Thanks for this great workout!
fitasamamabear says
So happy you can fit it in!
Kimmy says
I just tried out this guide the other day and it was amazing! As a busy mom, finding time to work out can be a challenge, but this guide made it so easy to get started. The 5-minute fitness challenge was perfect for me - it didn't require a ton of time but I could still feel myself getting stronger.
This guide is such a helpful resource for busy moms who want to stay fit. Thanks for sharing!