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Resistance Band Workouts You Can Do Absolutely Anywhere

When time is not on your side, take 10 minutes out of your day to complete one of our resistance band workouts.

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Resistance Band WorkoutPhoto Credit: Shutterstock

When time is tight, you won’t regret doing a resistance band workout

Resistance bands are an incredibly versatile piece of gym equipment that you can pretty much use anywhere. Whether your gym for the day is at the airport, outdoors, or in the comfort of your teeny-tiny living room, resistance bands are the perfect accessory to add to any workout. (Plus, resistance bands weigh next to nothing and can pack up small enough to fit in your purse. The same can’t be said for a kettlebell!) To help you get started we’ve packaged our top three resistance band workouts into this article. Scroll down to find the one that’s best for you and your goals. Want to create a custom band workout? Simply pick 5-8 of your favourite resistance band exercises (there are 17 different exercises in total) for your own 15-minute resistance band workout.

And, if you’re new to exercise, make sure you know these five exercise strategies to help reduce your risk of injury.

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Resistance Band ExercisesPhoto Credit: Shutterstock

5 Ways Resistance Band Workout

Greg Harvey, a personal trainer and founder of Fit ’N Well Personal Training in Edmonton, offers five moves to build strength in a matter of minutes.

Choose this resistance band workout if… you want to fit in a quick, yet effective, workout on-the-go.

Check out the full 5 Ways Resistance Band Workout here.

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Resistance band workout, Dumbbell goblet squatphoto credit: fitsquad

Strength-Building Resistance Band Workout

Jennifer Lau, personal trainer and co-owner of FitSquad Toronto, will take you through seven resistance band exercises that will not only increase your strength but your intensity threshold as well. By adding a resistance band to these dumbbell and body-weighted exercises, you’ll definitely feel the burn the next day. Don’t have a dumbbell? No problem. The resistance band is challenging enough on its own!

Choose this resistance band workout if... you want a bit of high intensity cardio and have at least 30 minutes to workout.

See the full Strength-Building Resistance Band Workout here (including Jennifer’s how-to instruction videos).

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Resistance Band Workout

10-Minute Resistance Band Workout

Want to tone your entire body? This 10-minute full-body workout will target your muscles from every angle. Beginning with a 1-minute warm-up, this resistance band workout takes you through a variety of arm exercises, as well as dynamic lower body moves, which are designed specifically to transform your body in a short amount of time. Remember: The thicker the band, the more resistance it provides, so choose one that feels challenging to pull but not like you’re straining, which can hamper your range of motion and ruin your form. You can up the intensity of these exercises by shortening the band; to do so, wrap the ends loosely around each hand.

Choose this resistance band workout if... you’re short on time but still want a full-body burn.

See the full 10-Minute Resistance Band Workout here.

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Band Workout

The Mini Resistance Band Workout

If you loved the previous 10-minute resistance band workout, these mini resistance band exercises are a must try! Brent Bishop, owner of Think Fitness Studios in Toronto, provides a well thought out workout that targets your glutes, quadriceps, calves, hip abductors, triceps, biceps, shoulder stabilizers and abs. Bonus: Brent has been kind enough to offer an easier option for each resistance band exercise – not that you’ll need it!

Choose this resistance band workout if… you’re travelling or don’t have very much space to workout.

Get the full 10-Minute Tuneups Mini Band Workout here.

And be sure to add these 15 diet-friendly foods to your fridge.