This 20-Minute Mini Band Workout Targets All Your Muscles

Work your arms, abs and legs with this full-body mini band workout at home, in the gym or on the go.
Image Credit: Drazen Zigic/iStock/GettyImages

When it comes to working out on the go, what's a more convenient piece of equipment than a resistance band? And for the most targeted workout, mini bands (the smaller, looped resistance bands) provide the most resistance for the size.

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But even though you can work each muscle individually, you can put a combination of moves together to create a full-body workout you can do anywhere.

Try the workout below from Ridge Davis, CPT, a personal trainer and creator of RIDGID Fitness, featuring Buckleband, a resistance loop that buckles for easy on and off. (Though you can use any mini band you have on hand!)

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Perform each of the four exercises in the first circuit for 1 minute, rest for 1 minute, then repeat. After your second rest period, move onto the second circuit. Do each of those four moves for 1 minute, rest for 1 minute, then repeat.

Tip

Make sure to warm up with 3 to 5 minutes of light cardio and dynamic stretches. Then, cool down at the end with 3 to 5 minutes of static stretches.

Check out more of our ​​20-minute workouts here​​ — we’ve got something for everyone.

Circuit 1

1. Mini Band Squat

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Lower Body
  1. Loop a band around both legs, just above your knees.
  2. Stand with your feet between hip- and shoulder-width apart and your toes facing forward or slightly outward.
  3. Keeping your feet flat on the floor and your back straight, brace your core and push your hips back and down until your thighs are parallel to the ground (or as low as you can comfortably go).
  4. Pause here for a brief moment, then drive through your heels to stand back up.

Tip

Use the muscles on the outside of your legs to resist the band so that your knees don't collapse inward.

2. Mini Band Lateral Kick

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Lower Body
  1. Loop a band around both legs, just above your ankles.
  2. Stand with feet slightly apart, toes facing forward.
  3. Putting your weight into your left foot, raise your right foot out to the right side several inches without leaning over too far or hiking your hip.
  4. Lower back down to standing on both feet.
  5. Switch legs with each rep.

3. Mini Band Half Squat With Knee Abduction

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Lower Body
  1. Loop a band around both legs, just above your knees.
  2. Stand with your feet between hip- and shoulder-width apart and your toes facing forward or slightly outward.
  3. Keeping your feet flat on the floor and back straight, bend your knees slightly so that you're halfway between a full squat and standing. Maintain this stance throughout the move.
  4. Move your knees apart from each other a few inches.
  5. Pull them back in toward the center and slightly inward.
  6. Continue pushing them out and pulling them in.

4. Mini Band Squat Jack

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Lower Body
  1. Loop a band around both legs, just above your ankles.
  2. Stand with your feet together, arms at your sides.
  3. Jump your feet apart and land in a squat, reaching your right hand down toward the band.
  4. Jump your feet back together as you stand up and return your right hand to to your side.
  5. Repeat, this time reaching down with your left hand.
  6. Alternate which hand reaches the floor with each rep.

Rest for 1 minute, then repeat Circuit 1.

Circuit 2

1. Mini Band Triceps Extension With Reverse Lunge

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Full Body
  1. Start by looping the band around your right palm and grab the other end with your left hand.
  2. Bring your left hand to the middle of your chest.
  3. Position your right palm near your left hand, but facing away from your body.
  4. Lock your right elbow in place along the right side of your torso.
  5. With your right fist, press the band away from your chest, extending your elbow.
  6. As you do, step your right leg back into a reverse lunge, bending both knees to 90 degrees (or as close as you can comfortably get).
  7. Do all your reps on this side for 30 seconds, then switch sides for the next 30 seconds.

2. Mini Band Curl to Reach

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Upper Body
  1. Loop a mini band around both forearms just above your wrists.
  2. Stand with your feet shoulder-width apart and your arms straight down at your sides or in front of your thighs. This is the starting position.
  3. Curl your arms by bending your elbows so your hands reach your shoulders. Make sure that your elbows stay pinned to your sides and that you resist the inward pull of the band.
  4. From here, reach your arms straight out from your shoulders, still resisting the band with slight outward force.
  5. Reverse the motion so that you end up back in the starting position.

3. Mini Band Alternating Lateral Raise

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Upper Body
  1. Loop a mini band around both forearms and bend both arms to 90 degrees with your elbows at your sides.
  2. Roll your shoulders back and down your spine. Squeeze your upper back and lift your right elbow until it reaches shoulder height (or as high as you can stretch the band).
  3. Bring your arm slowly down to keep tension in the band.
  4. Switch to lifting your left elbow in the same motion.
  5. Alternate sides with each rep.

4. Mini Band Plank In and Out Tap

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Sets 2
Time 1 Min
Activity Resistance Band Workout
Region Core and Upper Body
  1. Loop a mini band around both forearms just above your wrists.
  2. Begin in a high plank position on your hands and toes, with your hands under your shoulders and your body in a straight line from head to hips to heels. Hold your neck in a neutral position.
  3. Lift your right hand off the ground and tap it out to the right side.
  4. Then bring your left hand out to the left side.
  5. Bring your hand right hand back in to the starting position, then your left.
  6. Continue with this pattern: out-out-in-in.

Rest for 1 minute, then repeat Circuit 2.

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