Full Body Mini Resistance Band Workout

Imagine a full-body workout aimed at giving you that lean, toned dream body you have always desired. Also imagine you can achieve this in the comfort of your home, at your convenience, with no costly or complex gym equipment necessary,  just you and your resistance band.

How you ask? Well in the words of certified fitness coach Heather Robertson, “health and fitness don’t have to be complicated or expensive.” Let me show you a simple but equally effective way to build the body of your dreams using a few basic exercises and a resistance band. 

Why Should I Use a Resistance Band?

A resistance band is a sturdy elastic band which is commonly used during strength training to add intensity or challenge to your workout. They come in a wide range of shapes, colors and even strengths depending on the amount of resistance you wish to add to your workout. Here are some great reasons why you should start using a resistance band as part of your fitness routine.

  1. They’re cost-effective. Why only gain in muscle, when you can also gain in coin? One would spend four times more on the best-selling 20 lb dumbbell set and approximately 10 times more on its 50 lb set than would be needed to purchase the best-selling 5 set resistance bands. Moreso, these bands of increasingly graded strengths may be stacked accordingly to provide the equivalent strengths of either of the previously mentioned dumbbell sets.
  1. They’re versatile and adaptable. Resistance bands may be used during warm-ups, workouts and stretching exercises, as well as in a variety of relaxation techniques such as Pilates and yoga. Through simple adjustments, these flexible bands can be easily adapted to any workout environment or routine.
  1. Saves up on storage space. Rather than taking up excess room with big, bulky and heavy equipment, these elastic bands can be folded, bagged and stored or even hung up. Thus freeing up some much-needed floor room in your workout space.
  1. They can be used safely. Due to their light and soft nature, these bands help in avoiding potential crush injuries or other endangering accidents. Stress forces during the workout are directly dependent on how much effort you put in. This provides you with more control during sessions thus reducing potential risks of muscle strains or ruptures.
  1. Resistance bands are convenient. When it comes to travel plans, no need to worry about accumulating excess baggage fees or hauling around tons of dead weight at your wake. Just roll it up and toss it in. This also makes it much easier for you to stick to your workout routine even on the go as you don’t have to worry about the hassle of finding a nearby gym.
  1. They’re great for full-body workouts. The resistance band can be used to train all parts of the body. From the neck to the feet. This is possible due to their graded strengths and sizes, as well as their versatility. All that’s needed is some creative thinking and some floor space.
  1. They can be combined with other exercise equipment. Resistance bands may be used for warm-up or relaxative stretch activities before and after much more strenuous heavy weight workouts. They may also be used in conjunction with other equipment to create more of a challenge during workout sessions.
  1. Resistance bands are great for beginners. As noted earlier, the individual is in complete control of the exercise intensity when it comes to resistance bands. This fact in combo with the availability of different elastic strengths and the pure simplicity of the band makes it great for first-time users or individuals who are new to the world of fitness.
  1. They add a wider range of motion. Due to its elastic nature, fewer restrictions and greater ranges of motion are achieved during workout sessions. This enables both strength and flexibility training.
  1. They enhance coordination and balance. A variety of training exercises may be achieved by using the resistance band, including coordination and balance training. This is greatly due to the strength and stability required to perform the various floor exercises while wearing the resistance band naturally involves a significant degree of coordination. 

9 Resistance Band Exercises You Should Try Out

Here are a few workout ideas that would be great to try out with a resistance band.

1. Reverse Crunch – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Reverse Crunch

This is an excellent core-engaging exercise. 

  • Lay on your back, arms flat at both sides or behind your head. 
  • Place the resistance band around your mid-calf.
  • Place your feet straight out.
  • Contract your abdominal muscles and lift your legs off the floor, lifting your bottom a little off the floor in the process.
  • Gently stretch your feet apart against the tension of the resistance band.
  • Relax your muscles and return to starting position, ensuring to still maintain a little tension on the band.
  • Repeat this exercise for 2 sets of 40 seconds each.

2. Butterfly Bridges – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Butterfly Bridges

This exercise is great for building core and glute strength and tone. 

  • Place a band around your knees just above the kneecap. 
  • Spread feet shoulder length apart to create light tension
  • Lay on your back with knees bent, feet flat on the floor and palms flat by your sides. 
  • Lift your hips off the floor while opening your knees against resistance from the band.
  • Lower your hips to the floor while bringing your knees closer together, reducing resistance from the band. 
  • Repeat this exercise for 2 sets of 40 seconds each.

3. Abductor Pulses – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Abductor Pulses

This workout is an excellent way to tone your thighs.

  • Lay on your back with hips bent to 30°, legs held up vertically off the floor and band just above the ankles or sit with the band around mid-thighs.
  • Begin to rhythmically open and close your thighs against resistance.
  • Repeat this exercise for 2 sets of 40 seconds each.

4. In and Out Squats – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - In and Out Squat

This is a great exercise to strengthen your legs. 

  • Place the band around your legs just above the ankles. 
  • Stand with your hands together and feet just open enough to create a light tension to keep the band in place. 
  • Jump up and land in a squat by spreading your feet outwards against resistance.
  • Jump up again and land in a squat, bringing feet back in or closer together. 
  • Repeat this exercise for 2 sets of 40 seconds each.

5. Jumping Jacks – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Jumping Jacks

This is a fun full-body workout that’s great cardio too. 

  • Step into the band with your feet hip-width apart to maintain band tension.
  • Jump up, lifting arms over the head and spreading legs wide against resistance.
  • Jump up once more, bringing your arms down your sides while bringing your legs closer together but open enough to maintain band tension and prevent it from sliding down.
  • Repeat this exercise for 2 sets of 40 seconds each. 
Full body Workout with mini resistance band

6. Squat + Leg Lift – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Squat + Leg lift

This exercise engages your lower limbs, encouraging muscle strengthening and promoting better balance.

  • Wear the band just above the knees. 
  • Stand with feet hip-width apart to maintain band tension. 
  • Proceed to squat, rise and lift one leg out outwards against resistance. 
  • Repeat the exercise while abducting your legs against resistance to the other side.
  • Repeat this exercise for 2 sets of 40 seconds each.

7. Bicycle Crunch – 2 Sets, 40 Seconds Each 

Full body Mini Resistance Band Workout - Bicycle Crunch

Bicycle crunches are an effective core and thigh-strengthening exercise.

  • Lay on your back and place the resistance band around the midfoot level on both feet. 
  • Bring one knee towards the chest pulling against the resistance from the band, while straightening the other leg. 
  • Alternate the movements, straightening the already bent leg and pulling the knee of the initially straightened leg to the chest.
  • Repeat this exercise for 2 sets of 40 seconds each.

8. Straight Arm Pulses – 2 Sets, 40 Reps Each

Full body Mini Resistance Band Workout - Straight Arm Pulses

Straight arm pulses are used for strengthening the arms.

  • Place a resistance band slightly above the wrists of both hands.
  • Extend your arms over your head and hold them apart a little to maintain band tension.
  • Stretch the band by spreading your arms out.
  • Bring your arms back in, maintaining light band tension.
  • Repeat this exercise for 2 sets of 40 seconds each.

9. Mountain Climber – 2 Sets, 40 Seconds Each

Full body Mini Resistance Band Workout - Mountain Climber

This exercise is great for exercising the whole body. 

  • Wear the band across both feet and enter a high m plank position. 
  • Bring one knee up towards the chest while the opposite leg remains extended.
  • Return to the standing position.
  • Bring the opposite knee up towards the chest.
  • Repeat this exercise for 2 sets of 40 seconds each.

Things To Look Out For When Purchasing a Resistance Band

Here are a few important features to look out for before you buy a resistance band.

  • Cost. Good quality sets of resistance bands usually range from 12 to 80 dollars, depending on durability and other accessories that may come with the bands.
  • Material. Resistance bands can come in latex (natural rubber) or non-latex (synthetic rubber) material. One should be cautious if allergic to latex to avoid allergic reactions such as hives or anaphylactic shock or simply if he/she prefers to use non-latex material.
  • Attachments. These are band accessories manufactured to aid anchor your band more securely. The advantages include more versatility in exercise, comfort and convenience and independence throughout the workout. 
Full body Workout with mini resistance band


  • Can you build muscle mass with resistance bands?

Yes, the resistance band loads your muscles similarly to free weights or machines. Greater band resistance prompts more tensile force engagement from your muscles, ultimately building them. 

  • How many calories can you burn with resistance bands?

This is dependent on the individual’s weight and time spent in training. For example, after undergoing a vigorous 30-minute resistance band workout, a 125lb woman would lose roughly 150 calories. 

  • How do you clean resistance bands?

Resistance bands should be wiped down after use with a damp cloth and no cleaning products (e.g. soap) should be used to maintain their elastic quality. It should then be stored away from high temperatures.

  • How do you stop resistance bands from rolling?

Mindfulness of length, width and placement aids in preventing the rolling of bands. 10″ × 2″ bands have been generally recommended, and remember to keep the band at the same level between the two limbs when using it. 


Resistance bands offer an affordable and yet highly effective and convenient means of achieving your full-body workout goals. They cover different dynamics of fitness training and can help to propel you to your healthiest self yet. 

Full body Mini Resistance Band Workout

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