Using a resistance band will add a new dimension to your workouts. This 15-minute resistance band workout will help you build full-body strength through slow, controlled movements…

If you’re looking for a full-body workout with minimal equipment, this resistance band circuit could be just what you need.

Many of us are guilty of rushing through our strength workouts: simply going through the motions of each exercise as quickly as possible before moving straight on to the next. However, did you know that taking your time to mindfully and slowly perform each exercise in a workout could provide a whole host of added benefits?

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But how can we slow down and learn to perform exercises in a controlled fashion? This is where resistance bands come in. Many people think these stretchy bands are only useful for stretching out your muscles after a workout – but getting them involved in the workout itself is where they truly shine.

The following 15-minute resistance band workout features a range of full-body exercises that you probably already know and love, with the addition of a resistance band to help you slow down and control your motions. You’ll find exercises targeting various muscle groups, including the arms, legs, back, glutes and core, to help you build full-body muscle.

Related content:

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  2. Kettlebell workout: full-body circuit for women
  3. Upper body workout for women

How to do this full-body resistance band workout:

  • Before starting your workout, be sure to perform a thorough warm up to prepare your body for exercise and avoid injury. Discover how to warm up for exercise with this 10 minute routine.
  • Perform 2 sets of 20 reps for each of the following exercises.
  • Use slow, controlled movements throughout. It’s easy to just go through the motions each time, but you need to make sure every repetition is effective.
  • Be sure to pay attention to the safety notes under each exercise to avoid injury.

Full-body resistance band workout

  1. Resistance band leg curl
  2. Resistance band triceps extension
  3. Resistance band back press
  4. Crab walks
  5. Resistance band standing glute lifts
  6. Resistance band bridge
  7. Resistance band kneeling glute lifts
  8. Resistance band straight arm rotation

Keep reading for full workout instructions.

woman demonstrating leg curl in 15 minute resistance band workout woman demonstrating leg curl in 15 minute resistance band workout

Resistance band leg curl

Areas trained: Rear thighs

Technique:

  • Tie a resistance band around both a secure object and your ankle.
  • Lie on your stomach, ensuring you can feel some resistance in the band.
  • Pull your heel up towards your bottom.
  • Hold for a few seconds, then slowly return to the starting position.
  • Complete one set before changing over to the other side.

Be safe: Always keep some tension in the resistance band and don’t use momentum – make sure your moves are controlled.

woman demonstrating triceps extension in 15 minute resistance band workout woman demonstrating triceps extension in 15 minute resistance band workout

Resistance band triceps extension

Areas trained: Rear upper arms

Technique:

  • Hold a resistance band in one hand and raise your arm to the ceiling.
  • Bend your elbow, lowering your hand towards your shoulder blade.
  • With your other hand, grab the loose end of the resistance band behind your back (this is the starting position).
  • Slowly extend your arm up to the ceiling.
  • Lower with control.
  • Complete one set before changing over to the other arm.

Be safe: Don’t let the resistance band jerk your arm down – use slow, controlled moves.

woman demonstrating back press 15 minute resistance band workout woman demonstrating back press in15 minute resistance band workout

Resistance band back press

Areas trained: Upper back muscles and shoulder rotators

Technique:

  • Tie a resistance band around a secure pole, slightly higher than your head.
  • Hold the ends with one hand, keeping a slight bend in your elbow.
  • Slowly pull the band behind your back, towards your bottom.
  • Slowly return until your hand is level with your shoulder.
  • Complete one set before changing over to the other side.

Be safe: Don’t let your arms lift higher than shoulder level.

woman demonstrating crab walks in 15 minute resistance band workout woman demonstrating crab walks in 15 minute resistance band workout

Crab walks

Areas trained: Outer thighs and bottom

Technique:

  • Stand with your feet together on top of a resistance band.
  • Hold the ends of the band, making sure it’s crossed over in front of your legs.
  • Take four steps sideways one way, before changing over to the other side.
  • Alternate between right and left.

Be safe: Look forwards and keep your back straight.

woman demonstrating glute lifts in 15 minute resistance band workout woman demonstrating glute lifts in 15 minute resistance band workout

Resistance band standing glute lifts

Area trained: Bottom

Technique:

  • Tie a resistance band around both a secure object and your ankle.
  • Standing on one leg, extend your other leg backwards.
  • Leaning slightly forwards, push your heel back.
  • Slowly lower your leg while maintaining resistance in the band.
  • Complete one set before changing over to the other leg.

Be safe: Hold on to a secure object to aid your balance.

Supplement your full-body resistance band workout with this yoga glute workout to tone your bum

woman demonstrating band bridge woman demonstrating glute bridge

Resistance band bridge

Areas trained: Bottom, rear thighs, rear upper arms and core

Technique:

  • Lie on your back on the floor, with your knees bent and your feet flat on the ground.
  • Place a resistance band over your hips, holding the ends firmly on the floor.
  • Lift your hips off the ground, until you form a straight line between your shoulders, hips and knees.
  • Slowly lower your bottom with control, but don’t rest on the floor.

Be safe: Keep your hands on the floor, as they will have a tendency to lift up

woman demonstrating glute lifts woman demonstrating kneeling glute lifts

Resistance band kneeling glute lifts

Area trained: Bottom

Technique:

  • Tie one end of a resistance band around your right foot.
  • Kneel on all fours and hold the other end of the band in your right hand.
  • Push your right heel up to the ceiling, keeping your knee bent.
  • Slowly lower with control.
  • Complete one set on the right before changing over to the left.

Be safe: Ensure you can feel resistance in the band throughout the move.

woman demonstrating straight arm rotation woman demonstrating straight arm rotation

Resistance band straight arm rotation

Areas trained: Sides

Technique:

  • Tie a resistance band around a secure object, at approximately waist height.
  • Stand sideways, with one shoulder to the band.
  • Holding the band with both hands, extend your arms out in front of you.
  • Rotate your upper body away from the secure object, while keeping your arms straight.
  • Return with control, always keeping tension in the band.
  • Complete one set before changing over to the other side.

Be safe: Keep your hips still, so your side muscles are doing all the work.

Head to Men’s Fitness UK for a full body resistance band warm up routine.