Simple Resistance Band Workout: Get Stronger at Home
If you want to get stronger and fitter from home without needing a gym membership or expensive kit, there’s one piece of equipment that’s a game-changer: a red resistance band.
You can order one online for around £5.
With just that, plus a bit of floor space, you’ve got everything you need for a full-body workout.
Here are four simple, effective exercises to get started.
1. Push-Ups (with or without the Band)
Start with kneeling push-ups or full push-ups. When you’re ready to level up, loop the band around your back and under your hands - this adds resistance, turning them into band push-ups.
👉 Fun fact: Band push-ups have been shown to be 95% as effective as bench pressing for chest development, while also working your shoulders and triceps.
2. Seated Band Rows
Sit down, loop the band over your feet, and pull it towards your chest for a simple rowing movement.
- To make it easier: keep your grip closer to the ends.
- To make it harder: move your hands further down the band.
This one move will light up your back muscles for just a few pounds’ worth of kit.
3. Sit-Ups
A classic for a reason. You can:
- Use your hands to swing up for momentum (easier).
- Do standard sit-ups with arms across your chest (medium).
- Keep your arms overhead to make it more challenging.
Simple, effective, and adaptable.
4. Squats (Bodyweight or Band-Assisted)
Bodyweight squats are fundamental - but adding the band makes them tougher.
- Step onto the band with both feet.
- Hold the band up at chest height (like a goblet).
- Squat down, keeping your chest tall and core braced.
It’s as close as you’ll get to weighted squats without dumbbells or a barbell.
How to Structure Your Workout
Keep it simple:
- Option 1: Do 50 reps of each exercise daily (push-ups, rows, sit-ups, squats).
- Option 2: Do the workout every other day, especially if you’re new to training.
When it starts to feel easy, increase the reps. No need to complicate it - the key is consistency.
Why It Works
For less than a takeaway coffee, you’ve got a full-body programme that:
- Strengthens chest, shoulders, triceps, and back
- Improves core stability and strength
- Builds leg power and endurance
- Fits easily into your home routine
💡 Take this challenge on National Fitness Day (24th September):
Block 20 minutes in your diary and try this resistance band workout. It could be the start of a long-term habit. You could also combine with a resistance band stretching routine.
That Day will be running 10 classes across National Fitness Day - from yoga and Pilates to HIIT and dance.
If your workplace would like to mark the day with a session, get in touch with our team.
