This Full Body Resistance Band Workout is done in 15 minutes and uses a low-impact training program that's easy to squeeze into busy days. It helps you build strength and tone your muscles all at home in just 15 minutes with a PDF in hand.
"Just tried this 15-minute resistance band workout and wow, I'm impressed! Super convenient for busy days, and I felt the burn in all the right places. Definitely making it a regular thing. Thanks for this awesome routine!" Avery
A Quick Look At The Workout
- 💭Equipment: Resistance band
- ⏲️Duration: 15 minutes
- 📖 Warm up: Not necessary, but if needed, here's a total body warm up.
- 📋Intensity: All the exercises are low-impact and beginner-friendly.
- 📖 Frequency: If you want to increase strength, do this workout 2-3 times per week or pair it with another one.
- ⭐ Muscles used: All major muscle groups.
SUMMARIZE & SAVE THIS CONTENT ON
Looking for a full body resistance band workout made for women that you can save or print? This routine is designed to be quick, effective, and easy to follow at home, with a simple format you can screenshot or use like a PDF.
Resistance bands are one of my favorite tools for busy moms, they’re affordable, portable, and incredibly versatile, making them perfect for hectic lifestyles (learn more about resistance band benefits).
When time is limited, quick workouts matter (the entire idea behind the Strong Mom Starter Kit). This full-body resistance band workout at home is an easy way to build strength while improving posture, reducing aches, and boosting energy (learn more about the benefits of working out at home).
Even though this workout is beginner-friendly, there are plenty of ways to make it more challenging as you get stronger.
Jump To
The Full Body Resistance Band Workout
A circuit workout that targets all major muscle groups! In addition to the table below, scroll down, and you'll also find modifications for different fitness levels, allowing moms to customize their workout and get the most out of their time.
| Sumo Squats | 12 reps |
| Quadruped Band Kickbacks | 12 reps per leg |
| Band Row With Pause | 10 reps |
| Mountain Climbers | 25 seconds |
| Lunge With Band Pull & Twist | 8 reps per side |
How to perform the resistance band workout: This resistance band workout is performed as a circuit workout. Meaning, you'll perform all the exercises back to back without rest.
Once you get to the lunges, rest for 30 seconds and repeat the sequence for a total of 4 times through.
Free Resistance Band Workout PDF
Click the image below to download a PDF printable version of the resistance band workout.
Here, you can write down the tension of the band and any notes as you go through the workout. Then, try to progress and make it harder week by week!
Which Resistance Band You Need
With so many options, it can be hard to know which resistance bands to use, but they’re one of the most versatile tools you can have.
Look for strength (power) bands or a mini loop (not Pilates bands), both work well for most exercises (check out the best mini band exercises). If you’re new, start with a lighter band like yellow or red.
Once you’ve got a set, learn the benefits of resistance bands and try this free printable resistance band exercise PDF for more ideas.
The most-cost-effective home workout option to help you increase strength and lose weight. Easy to use and store.
Resistance Band Workout Tips
For any at-home workout, remember that form is crucial. Don’t just go through the motions. Slow it down and make each and every rep count. THAT is how you increase your strength. This applies to my 15 minute resistance band workout, too.
Sumo Squats
- Take your feet wider than shoulder distance apart and turn the toes out slightly.
- Drop the bum toward the floor driving the knees out as you do. You should feel a stretch in the inner thighs.
- Pause, then push through the feet and return to the starting position.
Make it harder: perform a rep and a half as one rep (down, up, halfway down, back up as one rep).
Red Band Kickback
- Come into position on all fours.
- Place the band either around both feet or if it's a long band hooked on the hands and on one foot only.
- Keep a neutral back as your squeeze the glutes and kick back, straightening the leg.
- Bring the knee back and in and repeat.
Resistance Band Row With Pause
- Sit on the floor with your feet out in front of you and the band hooked around the feet.
- Pull the hands back toward the chest pinching the shoulder blades at the back as you do so.
- Pause for three pull seconds keeping your shoulders away from your ears.
- Slowly release to the starting position and repeat.
Make it harder: Perform a bentover row instead.
Mountain Climbers
- Begin in plank position with your hands directly under your shoulders.
- Tuck your bum under slightly and bring your right knee to your chest.
- Push the leg back and repeat on the other side.
- Continue alternating.
Make it harder: add a mini loop to your feet.
Lunge With Band Pull & Twist
- Hold the resistance band taut in your hands as you step the right foot back into lunge position.
- Drop the right knee and as you pause at the bottom of the lunge, perform a band pull apart and twist in toward the front knee.
- Return to a neutral spine and step up and out of the lunge.
- Repeat on the other side.
How To Make This At Home Workout Harder
Once this workout starts to feel easier, here’s how to keep progressing:
- Step further from the anchor to increase tension on the band
- 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
Small adjustments like these make a big difference in building strength and getting more out of your resistance band workouts. Learn more about how to make workouts more intense at home.
Other Fitness Tips To Help You Get Strong
If you like workouts like this but don’t want to keep figuring it out on your own, having a simple plan can make all the difference. My Strong Mom Starter Kit program is made to help you stop guessing and start getting stronger at home.
Resistance Band Workout PDF FAQs
This total body workout can be done 3-4 days per week ideally on non-consecutive days. Or, add this total body program into your workout routine one day per week to switch up your current style.
One of the reasons that resistance band exercises are such a great way to train is that they have the most tension at the hardest part of the exercise. Band workouts are an effective way to train at home because they add external resistance to your muscles while keeping the exercises joint-friendly and low-impact.
Avery says
Just tried this 15-minute resistance band workout and wow, I'm impressed! Super convenient for busy days, and I felt the burn in all the right places. Definitely making it a regular thing. Thanks for this awesome routine!
fitasamamabear says
It's nice when it's done quickly!
Sharon says
This is such a great workout, I'm going to throw my resistance bands in my suitcase for my trip next week and do this workout again while away!
fitasamamabear says
Doooo it!
Kim says
I love this resistance band workout! It's been a great addition to my daily exercise routine, especially on days when I don't have time for the gym. The variety of exercises keeps things interesting, and I can definitely feel myself getting stronger each day coz of this. Thank you for sharing.
fitasamamabear says
Definitely a time saver, glad you liked it!