Fitness Band Exercises – 20-Minute Powerful Fitness Band Workout at Home

Versatile, effective, and joint-friendly—these are just a few of the many benefits of fitness or resistance band exercises. The band, shaped like an elastic ring, is suitable for a wide variety of exercises and can be used for strength training as well as warming up and stretching.

Regular training sessions with a fitness band improve flexibility and strengthen muscles. The joint-friendly strength buildup isn't limited to individual muscle groups but has a positive effect on the entire body. Resistance exercises make your whole body sweat, and you'll burn calories in a very short time.

Moreover, thanks to its compact size, the fitness band is the perfect training accessory for home and on the go, making it an ideal space-saving travel companion. It's easy to store and quick to use, allowing you to easily and flexibly integrate fitness band exercises into your daily routine.

You can perform the exercises below one after the other or combine them with your existing training schedule as desired.

Our tip: Print out the exercises with the fitness band and hang them somewhere in your home where you'll be frequently present during the day. This way, you'll always be reminded to do your workout and never forget a session!

Fitness band exercises

Side Bend

Stand with your legs apart and extend your arms straight above your head. Hold the band in both hands between your thumbs and index fingers with your palms facing forward. Slowly tilt your upper body to the side with your arms extended. Hold the sideways position for 5 seconds and slowly return to standing.

3 sets of 12-15 reps per side

Goal: Strengthen the obliques and arms

Overhead – Outward Push

Stand with your legs shoulder-width apart and extend your arms straight above your head. Attach the three bands to your ankles, above your knees (heavy resistance), and between your hands (light resistance). The two lower bands remain under tension throughout the exercise. Extend your arms until the band in your hands reaches its maximum length. Hold the resistance for 5 seconds before bringing your arms back together.

3 sets of 10 repetitions

Goal: Strengthen legs + arms + shoulders

Squat with extended arms

Stand shoulder-width apart and extend your arms straight above your head. Attach the bands above your knees (heavy strength) and between your hands (light strength). Apply tension to the band around your legs. Simultaneously, pull the band apart between your hands until it feels taut. Perform a squat and hold this position for 5 seconds. Then straighten your legs and return to the starting position.

3 sets of 10-12 reps

Goal: To tighten the thighs and buttocks + strengthen the arms and shoulders

Side plank

Start in a sideways position and secure the band just below your knees. Cross your legs and lift your hips off the floor. Support yourself on your left forearm and place your elbow just below your shoulder. Open your thigh until the resistance band is under maximum tension. Hold your legs apart briefly and then lower your thigh back down.

3 sets of 10-12 reps per side

Goal: Tighten the waist + define the lateral abs

Pelvic lift

Lie on your back and secure the band above your knees. Keep your legs elevated and your heels pressed into the floor. Rest your arms alongside your body with your palms facing down. Lift your pelvis until your body is straight. Tighten your glutes and hold this position for 5 seconds. Lower your upper body without lowering it completely.

3 sets of 10 repetitions

Goal: Tighten your thighs and glutes + stretch your hip flexor

Kickbacks

Stand on all fours and fasten the band around your feet.
Your wrists are under your shoulders and your knees are under your hips. Keep your back straight and engage your core. Lift your right leg straight off the floor until it's in a horizontal line with your back. The band will now be stretched and under tension. Hold this position for 10 seconds, then return your leg to the starting position.

3 sets of 12-15 reps

Goal: Tone thighs + shape the buttocks + stretch the back