40 routines · 10–45 min

Resistance Band Workouts at Home

Resistance bands are cheap, light and fit in a drawer, yet they load your muscles through the whole range of motion. These band workouts are especially good for glutes, shoulders and back, where pulling moves are hard to train with bodyweight alone. Use a lighter band to learn the moves, then step up.

Pick a routine

Choose your goal and time

Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.

Resistance Band Workouts at Home by goal and duration
Goal	10 min	15 min	20 min	30 min	45 min
Full Body	10	15	20	30	45
Weight Loss	10	15	20	30	45
Build Muscle	10	15	20	30	45
Abs	10	15	20	30	45
Legs	10	15	20	30	45
Glutes	10	15	20	30	45
Arms	10	15	20	30	45
Upper Body	10	15	20	30	45

Key exercises

Moves you will practice

Each one links to a step-by-step form guide with common mistakes to avoid.

Multi-week plans

Follow a plan

Day-by-day schedules that use these routines and get harder every week.

28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands

FAQ

Resistance Band Workouts at Home: common questions

What equipment do I need?

A set of resistance bands. Loop bands work for the lower-body moves and handled tube bands for presses and rows; choose a tension that challenges the last few reps.

What can I train with resistance band workouts?

This page has routines for full body, weight loss, build muscle, abs, legs, glutes, arms, upper body, each in 10 to 45 minutes versions.

Are resistance band workouts good for beginners?

Yes. Every routine has a beginner level with easier variations and longer rest. Start there, focus on control, and step up a level once it feels easy.