Resistance band exercises are a great way to workout without going to the gym or investing in expensive weight equipment. Exercise bands are inexpensive, portable, and lightweight.
You can use resistance bands for circuit training cardio exercise to raise your heart rate and burn calories while strengthening and toning your muscles. Here are some tips:
Use interval training. Do short circuit-training routines that raise your heart rate to near your maximum and keep it there for a few minutes.
Shorten the rest times between intervals to further challenge yourself.
Focus on large muscle groups rather than individual muscle exercises. Use the big exercises: squats, shoulder presses, and combination exercises that use muscles throughout your whole body.
Think quality rather than speed. While doing as many repetitions as you can raising your heart rate, don't sacrifice quality for quantity. Completing each repetition properly makes you work harder on the next one.
Work those legs. Legs have the biggest muscle groups in the body. Working your legs will get your heart rate up and increase blood flow.
Push yourself as appropriate but also know how to avoid injury that will only set back your training program. If a resistance becomes too much, switch to a lower resistance band.
Have fun. Change the routine to keep yourself motivated.
Stand on the band and hold the handles with your palms at the same distance you would hold dumbbells.
Bend your knees slightly, bring your palms towards your shoulders, and then slowly lower your palms.
Seated Row
Attach the bands to a securely closed door.
Sit either on the floor or on a short chair.
Hold the bands with your arms extended and parallel to each other.
Pull the bands toward you, in a rowing motion. Release and repeat.
One-Arm Band Pulls
Stand straight with your feet shoulder-width apart.
Holding the resistance band, raise your arms above your head, placing hands about 18 inches apart.
Keep your left hand over your head. Move your right hand down your right side until your elbow is bent at about a 90-degree angle and your hand is pointing straight up. Continue lowering your arm until your hand is aligned with your chest. Hold for a few seconds. Release.
Repeat on other side.
Resistance Band Squats
Stand with both feet on the resistance band, placing your feet shoulder width apart.
Stretch the band up to your shoulders.
Do full squats, keeping the band in the same fixed position.
Twist and Roll Back
Note: Keep your heels on the floor during this exercise. Do a set to the right and then a set to the left.
Sit on the floor or other flat surface, using a mat or a thick towel for comfort.
Bend your legs, placing the heels on the floor, and pointing the toes up.
Holding one end of the band in each hand, place the resistance band around your feet.
Move your hands together. Let your torso roll toward the floor, while twisting gently to the right. (Note: To increase resistance, move your hands to the sides as you roll backwards.) Lower your body to a 45 degree angle.
Hold that position for a second or two, then slowly return to the upright position with hands together.
