Do you want to train your entire body in just 30 minutes – and with a single, lightweight tool? Then this full-body resistance band workout is just what you need. Whether you're training at home, on vacation, or simply want to add some variety to your gym routine: resistance bands offer highly effective, joint-friendly, and mobile strength training.
In this edition of “ Workout of the Week,” we show you how to strengthen, mobilize, and challenge your entire body in a healthy way with a simple band — in just half an hour.
Why resistance band workouts are so effective
Resistance bands (also known as resistance bands or exercise bands ) are much more than a " beginner's tool “ . They offer:
- Progressive resistance – the more you pull, the stronger the stimulus
- Gentle on the joints – also ideal for injury prevention
- Variable intensity – through band thickness , grip width and speed
- Versatility – for strength, mobility , stability and even cardio training
- Minimalist equipment – perfect for home, on the go or in the studio
A cleverly designed band workout is not only functional and safe, but can also burn a lot!
What you need
- 1–2 fitness bands of different strengths (ideally one light and one medium/strong band)
- Mat or carpet as a base
- Optional : Door anchor, loop band for legs
Tip : When choosing your bands , pay attention to good quality – tear-resistant, skin-friendly materials make training safer and more enjoyable.
Workout structure
The workout is designed to train your entire body in three rounds. Each round includes five exercises, each lasting 45 seconds , with a 15-second rest period. After each round, rest for 1 minute .
Additionally : 5 minutes warm-up and 5 minutes cooldown.
1. Warm-up (5 minutes)
Move easily through these exercises – with or without a band:
- Arm circles + shoulder mobilization (30 seconds per direction)
- Bodyweight Squats (1 min.)
- Alternating knee raises (marching) (1 min.)
- Cat-Cow on the mat (1 min.)
- Side Lunges with Arm Pulls (1 min.)
Now your body is ready – grab the band and go!
2. Main part: 5 top exercises with the fitness band
Exercise 1: Band Squat + Row (Leg & Back )
This is how ' s:
- Stand in the middle of the band, ends in your hands
- Go into a deep squat
- When coming up, pull the ends to your waist like rowing
- Maintain an upright posture
Target muscles : thighs, buttocks , back
Tip : Keep your pace slow – especially when rowing!
Exercise 2: Seated Overhead Press (Shoulders & Triceps)
This is how ' s:
- Sit cross-legged or on a chair
- Fix the band under the buttocks
- Ends in both hands , elbows at shoulder height
- Push your arms over your head – then slowly lower
Target muscles : shoulders, triceps
Tip : Don’t arch your back – keep your core active!
Exercise 3: Standing Core Twist
This is how ' s:
- Fix the band at hip height to a door or fixed point
- Stand sideways for fixation, both hands grip the band
- Arms stretched, rotate in a controlled manner to the opposite side
- Change sides after 45 seconds
Target muscles : oblique abdominal muscles, core stability
Tip : No hip rotation – only the upper body rotates.
Exercise 4: Glute Bridge with Band (Buttocks & Back of Legs)
This is how ' s:
- Lie on your back , band over your thighs
- Feet hip- width apart, hands next to the body
- Lift your hips , tighten your buttocks
- At the highest point , push slightly outwards – then lower
Target muscles : Glutes, hamstrings, core
Tip : The band should remain under constant tension.
Exercise 5: Banded push-up (chest & triceps)
This is how ' s:
- Place the band over the upper back , secure the ends under the hands
- Do classic push-ups
- The resistance makes the movement in the final position more difficult
Target muscles : chest, shoulders, triceps
Tip : Beginners start on their knees or in an elevated position.
Rounds & Breaks
- 3 rounds of 5 exercises
- 45 seconds of exercise, 15 seconds of rest
- 60 sec. break between rounds
Duration of main part: approx. 20 minutes
Total duration including warm-up & cooldown: 30 minutes
3. Cooldown (5 minutes)
Finish your workout with targeted stretching – you can also use the band here:
- Hamstring Stretch with Band (lying on your back, leg stretched, band over foot ) – 1 min. per leg
- Chest Opener in the door frame or with a band – 1 min.
- Child ' s Pose + Arm Pull to the Side – 1 Min.
- Standing lateral torso stretch – 1 min.
- Deep breathing while sitting or lying down – 1 min.
Your body will thank you!
Conclusion: Strength, control and mobility with one band
This workout shows that a small band can do big things — for your entire body . The 30-minute format is ideal for ...
- build your strength
- improve your posture
- to stabilize the torso
- to promote mobility
- and make your training varied
Ideal for home, studio, hotel or travel.
Tip : Vary your band (light, medium, heavy) to adapt the workout to your level. Or increase the reps/rounds – and progress week after week.
Ready for more?
In the next issue, we'll show you a 20-minute mobility workout with a mini band — perfect for regeneration or active breaks.
Until then: grab your band and get started!
