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Full-Body Resistance Band Workouts: Lose Weight and Gain Muscle

We make new year resolutions every year and most people's goals are concerned with their bodies. They either want to lose weight or bulk up with muscles. However, many fail to achieve this goal due to a lack of commitment, and they end up giving in to their favorite foods that significantly amass excessive fat to their belly.

Whether it is about losing a few pounds or gaining some muscles, it requires sheer determination on your part. Going to the gym is one of the most effective ways to attain both objectives. If you are of a frugal mindset, you might be short on motivation to join a gym. No worries, though, because we have just the thing to help you lose or gain bodyweight without having to pay hefty gym fees.

The full body resistance band is the answer to all your body fitness needs. The popularity of the resistance band workout to lose weight has gradually grown due to the comfort and convenience it offers to users.

Top 5 Resistance Band Exercises Worth Trying

These five workouts will do wonders if you want to shed a few pounds, get into good shape, or build a muscular body. You will feel the change in your body within two weeks.

1. Lunge With Kickback

The muscle building resistance band workout targets glutes, quads, flexors, hamstrings, abs, calves, and hip. Executing it is very easy.

  • Begin with your feet hip-width asunder, take a step forward with your one leg, and make a lunge. If possible, make certain that your knee is touching the exercise mat.

  • While coming back up, kick the kneeling leg back and press your glutes.

  • Return to the initial posture and repeat with the next leg.

  • Keep switching legs until the set is done. Perform at least three sets of 8 to 10 reps on each leg.

2. Banded Squats With Punches

Squats are effective for working your glutes, quadriceps, hamstrings, adductor, hip flexors, calves, and core. Punches are a full workout of their own as they work on your oblique muscles, the upper body that includes the chest, shoulder, triceps, bicep, forearm, wrist, and lower body positions such as legs, glutes, hips, and core. The routine is not complicated.

  • Start by standing with your feet a little more than hip-width apart with a resistance loop band positioned just over your knees. Be sure to point your toes slightly in the outward direction with your hands raised in fists at chest height.

  • Gradually move your hips back into a sitting posture as you bend your knees.

  • Lower yourself until your thighs are facing the floor. During this time, your knees must be at a 90-degree angle.

  • Maintain this position for a few moments, then gradually rise back into the initial position.

  • Press the glutes and smash the air with your hands.

  • Perform this eight routine times per set. Go for three sets for this exercise.

3. Banded Bicycle Crunches

Bicycle crunches are considered one of the most effective core exercises, especially for anyone with a FUPA (upper pubic fat). Nevertheless, this workout does not only target the core. It also works on the hips. Here is how to execute it.

  • Settle down on your exercise rug and curl the resistance band around your feet.

  • Spread your legs, raise your upper back, and rest on your butt.

  • Position your hands on the back of your head, turn your torso clockwise, stretch your right knee back, and then reverse and swap sides to account for one rep.

  • Perform four sets of 8 reps on each side.

4. Standard Banded Push-Ups

It is believed that push-ups only work the muscles in your arms and shoulders. However, that is half the truth! As a matter of fact, this simple workout can be considered a full body workout in itself. They target your abs, shoulders, biceps, glutes, triceps, legs, and rear muscles, especially the upper and middle back.

  • Grab the band in both hands in front of you. Usually, longer bands are recommended for this routine.

  • Carry the band over your head and behind to run across your back slightly lower to your shoulders.

  • Maintain the resistance spiral in your grasp, and entrap it in your hand with your thumb. Make sure the band swings in the area between your thumb and forefinger.

  • Go into a push-up position, and do not forget to keep your elbows flexed.

  • Ensure the band is stretched across the shoulders, and continue to do your push-up.

  • If standard push-ups prove difficult for you, try the easy push-up alternative.

5. Banded Plank Walks

A great full-body exercise that positively targets the core and muscles in your arms. This workout requires two bands to execute. The steps are straightforward.

  • Put one band around your ankles and the other one around your wrists.

  • Get into an elevated plank posture. Keep your body straight. Ensure not to dangle your mid-section, lean your head upwards, or raise your butt.

  • 'Step out' with the right arm and right leg and follow your left arm and leg.

  • Duplicate this activity on your left side as well. This way, you complete one rep.

  • Perform a total of ten reps.

How Often Should You Do Full-Body Workouts?

The one question many beginners ask is 'how many full-body workouts per week is better.' They seem to think that the more you work out, the higher the chance of gaining a bulky body. However, they are mistaken. When working out, more is not necessarily better. Though performing full-body workouts five or even seven days a week is possible, reducing this number to either 2 or 3 full-body exercises with breaks per week is recommended.

The primary reason behind this is that your body and muscles need downtime. According to a study published by the Journal of Applied Physiology, the absence of rest between workouts can inflict exercise-induced muscle damage, which usually happens between 1 to 2 days after a training session. This disorder is distinguished by indications like losing muscle strength and energy, slowed onset muscle soreness (DOMS), swelling, the decreased capacity of motion of the concerned limbs, and much more.

Apart from exercise-induced muscle damage from too much exercise, you could also suffer from overtraining. The overtraining syndrome has caused hindrances in progress, a lack of hunger, sleeplessness, mood swings, reduced immunity, constant exhaustion, and even depression.

How to Recuperate From Full-Body Workouts?

Rest is very important, especially when doing full-body resistance band workouts for weight loss. We have two recovery days types: passive and active healing. Passive healing or a passive rest day concerns stopping exercise for an entire day. You can take a nap, meditate, get a professional massage, eat healthy food, watch your favorite shows on Netflix, and chill.

On the flip side, you perform some low-intensity workouts on active recuperation days. These activities put less stress on the body and assist with blood circulation. Yoga and swimming can be considered, for that matter.

Bottom Line

The exercises mentioned above are a good alternative for those who want to work out but have neither the time nor money to afford to go to the gym. Additionally, bands are less costly and handier than other gym equipment. Ultimately, your investment will be worth it.


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