This body weight and band exercise will blow your core and higher physique aside

It may seem like getting a solid workout with just a band isn't always possible, but building a stronger body doesn't always require heavy dumbbells or a gym membership. Your band workout will be as intense as you want it to be.

Here you can take your training to the next level along with your physique by combining movements with your own body weight, high-intensity interval training and ligaments.

HIIT fat from the park

While there is no training method that can selectively reduce certain areas of fat on your body, high-intensity interval training is known to reduce unwanted fat altogether. According to Tiffany Lee Gaston, author and fitness expert with more than 25 years of experience, “HIIT is extremely beneficial in unlocking the body's fat reserves because while we don't“ selectively reduce ”the overall result benefits the body as a whole; because it does not discriminate. "

This is the result of the effects of HIIT on the entire body, both during and after exercise. "One reason HIIT is of the greatest value is because of the" afterburn "that we use to destroy fat and calories long after training," says Gaston. This is due to excessive post-exercise oxygen consumption or EPOC. "This response allows us to keep burning calories as it brings you back to normal resting state," she adds. Once again for your money!

Build everything up with ribbons

Build stamina, muscle mass, lung strength and more with resistance bands. really, they are that good! This is how it works: Resistance bands constantly tense your muscles over the entire range of motion of an exercise, as is not the case with free weights due to the lack of gravity.

t only is there more time under tension using ligaments, which is fantastic for building lean muscles, when you jump right into a bodyweight movement without much pause between movements, this is a surefire way to get your workout still going to improve further. "Less rest and more work during movement lead to greater overall strength and stamina gain," adds Gaston.

In addition, the constant tension of the resistance bands provides an element of the necessary stabilization of your body to keep in shape during each exercise and to train not only the targeted muscle group but your entire core as well. In addition, there is a lower risk of injury due to the lower force on the joints, which means that the muscles are stimulated more, which means a lower risk of injury.

w it's time to get to work!

The bodyweight and band workout


A resistance band! Pick a level band that allows you to achieve a higher rep range, but that doesn't feel easy. You want to feel the "burn" and need to train the last few reps.

(Tip to find the right tape resistance: From the 20th repetition you will definitely feel the burn.)

Exercise mat - for padding if necessary


Do 15 to 20 repetitions for each upper body and abdominal exercise. Hold the plank for 30 seconds.

Repeat each cycle twice, then rest for 1 minute.


To make this workout more intense, just shorten the rest periods or add more repetitions. To decrease intensity, either lengthen rest periods or aim for one set of exercises instead of two.

District 1

Man-Doing-Banded-Pushup-On-Astroturf for his band trainingMaridav / Shutterstock

  • Resistant push-ups with a band (change by placing your knees on the floor)
  • Belly V-Up
  • Plank (hold for 30 seconds)
  • Repeat twice
  • REST 1 minute

District 2

Physical-Therapist-Helping-Man-With-Banded-Row-ExerciseAndrey_Popov / Shutterstock

  • Row of seats with tape
  • Full sit-up
  • Plank (hold for 30 seconds)
  • Repeat x 2
  • REST 1 minute

Circuit 3

Happy-and-Healthy-Female-Fitness-Model-Working-Out-Her-Legs-In-A-Gym-With-Side-Liying-Leg-Lifts "data-fallback-img =" https: //www.muscleandfitness .com / wp-content / uploads / 2020/10 / Happy-and-Healthy-Female-Fitness-Model-Working-Out-Her-Legs-In-A-Gym-With-Side-Liying-Leg-Lifts.jpg ? quality = 86 & strip = all "width =" 200 "height =" 111 "/><span class=Pressmaster

  • Lying leg raises
  • Seated triceps extensors with tape
  • Plank (hold for 30 seconds)
  • Repeat x 2
  • REST 1 minute

Circuit 4


  • Scissor kicks
  • Shoulder press with tape
  • Plank (hold for 30 seconds)
  • Repeat x 2
  • REST 1 minute

Circuit 5

Young-Man-Doing-Bicep-Curl-TShirt "data-fallback-img =" .jpg? quality = 86 & strip = all "width =" 200 "height =" 111 "/><span class=Halfpoint / shutterstock

  • Biceps curl while sitting
  • Dead bug
  • Plank (hold for 30 seconds)

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