Burn More Fat & Tone Up Faster with Resistance Band Exercises

Resistance band exercises are a great way to blast fat because they allow you to train in a dynamic way that challenges your muscles from every single angle. They also get your core involved during every exercise so your abs get worked hard without you having to do a single crunch.

Resistance band workouts can be used to blast fat, tone, strengthen. They can be used anywhere, and the best part is how affordable they are.

This guide explains everything you need to know about how to use resistance bands to burn fat including my favorite resistance band workout, tips, and workouts videos.

Why Resistance Band Exercises Burn Fat Faster

1. Burn more fat and calories by demanding that your abs and all your other stabilizers work hard while doing full body exercises. The abs and stabilizers react to more dynamic movement so you burn more fat and calories while building lean muscle.

2. Can be combined with other equipment like dumbbells, sandbags, and medicine ball to burn even more fat and calories. When you train with various types of resistance at once your body has to work extra hard to adapt to all the stimulation.

3. Cause every single muscle in your body to work together and to work quickly and efficiently so no matter what exercises you are doing your body has to work super hard to coordinate movements and this turns up the calorie and fat burning.

What Type of Resistance Bands Should You Use

Your best bet when getting started is to get a resistance band kit. This way you save money and are not stuck with one band that may be challenging for some exercises but feel like you're not doing any work on others.

A green band is super easy resistance and great for shoulder work, a red band is medium resistance and great for arms, core and chest exercises. A blue band is harder resistance and great for back and leg exercises. Those are the basic colors and there are others including yellow (super easy) or black (super hard) or multiple bands for those who want to double up but you only need green, red, and blue (I only have red and blue).

I used to recommend a multi-band setup but over the years have found that making resistance band exercises more challenging isn't about adding more bands. You can increase intensity in more fun and effective ways, like adding a reverse lunge to a resistance band row or combining a resistance band squat with curl, etc. Multi-band systems aren't really necessary and they are much more expensive too.

The only other type of resistance bands you need are mini bands, the little bands you can place around your ankles for lateral exercises like walking or hops. These are great for lifting and firming the butt and so small you can take them anywhere.


If you're looking to take your workouts to the next level you can also get started with band exercises like the ones featured in the video.

I bought a pair of Dave's superbands and can say that it was one of the best pieces of equipment I ever got for myself as well as my bootcamp clients.

They come in various widths (.5 to 2.5 " wide) and are awesome for glute work, quick cardio intervals, combination exercises, and bootcamp exercises.

The Resistance Band Exercises Workout

Get a quick fatloss workout with these 6 resistance band exercises. Perform 30 seconds of the first three exercises one after another without resting between moves. Take a 30 second break then repeat two more times. Then perform 30-45 seconds of the last three exercises one after another without resting between moves. Takes a quick break and repeat 2 more times. Take about 20 minutes and can burn about 300-400 calories.

Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Resistance Band Exercise Tip:
Increase the intensity by taking a step forward every time you press. Alternate legs to work the core more effectively.
Sets Reps Weight/
45 degree Lat Pulldown with bands
1) Secure door strap overhead at top of door.
2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment.
3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown.
4) Return to start position.

Resistance Band Exercise Tip:
Increase intensity by stepping one foot back into a lunge position as you row. Alternate feet for balance.
Sets Reps Weight/
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Resistance Band Exercise Tip:
Sets Reps Weight/
Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Resistance Band Exercise Tip:
Increase intensity by adding bicep curls either at the top or bottom of the movement.
Sets Reps Weight/
Pullups with Bands
1. Start by placing your feet in the band and your hands on the bar.
2. With your legs straight pull yourself up until your chest reaches the bar.
3. Return to the starting position and repeat for the desired repetitions.

Resistance Band Exercise Tip:
Can also be done with just one leg on the band.
Sets Reps Weight/
High Pull with Band
Starting Position: Face the cable with your hands outstretched and hanging on to the cable handle in a low position.
Keeping the arms straight stand up using your low back and raise your arms above your head.
Return to the starting position and repeat.

Resistance Band Exercise Tip:
Bend from the hips and reach the hands all the way back to the heels.
Sets Reps Weight/

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