Tabata Inspired Full Body Resistance Bands (At Home)

I am still trying to motivate myself with home workout, and when I have limited time, HIIT is one of my favorites. I love quick and efficient workouts, and a full body workout is the perfect way to do that. This workout is inspired by Tabata, and I used the 20 seconds on, 10 seconds off idea. However, I wanted to kick it up a notch and include more exercises and a small rest period in between. This is excellent to get a little bit of HIIT and help tone or improve muscle definition, and it takes less than 30 minutes! Todayโ€™s workout focuses on the entire body using resistance bands. Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned.

Complete 4 sets of each exercise. You should be performing the exercise for a full 20 seconds, then rest for 10 seconds, then back to the exercise for 20 seconds. Repeat until all 4 rounds have been completed, then rest for 45 seconds to 1 minute before going to the next exercise.

Banded Squat

  • Use a resistance that is difficult to complete 12-15 reps
  • Focus on proper form and squeeze your glutes at the top
  • For more resistance, use a wider stance
  • For less resistance, use a more narrow stance
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

Banded Rows

  • Use a resistance that is difficult to complete 12-15 reps
  • Use a supinated (underhand) grip to properly target the muscles
  • Focus on form and squeeze your shoulder blades together at the top
  • For more resistance, use a wider stance
  • For less resistance, use a more narrow stance
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

Banded Lateral Raise

  • Use a resistance that is difficult to complete 12-15 reps
  • Focus on proper form
  • For more resistance, stand closer to the middle of the band
  • For less resistance, stand closer to the opposite end of the band
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete (2 on each arm)

Banded Bicep Curl

  • Use a resistance that is difficult to complete 12-15 reps
  • Focus on range of motion and keeping the tension in your bicep
  • For more resistance, use a wider stance
  • For less resistance, use a more narrow stance
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

Banded Tricep Extension

  • Use a resistance that is difficult to complete 12-15 reps
  • Focus on range of motion and keeping the tension in your triceps
  • For more resistance, stand closer to the middle of the band
  • For less resistance, stand closer to the opposite end of the band
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

Banded Rear Delt Pull

  • Use a resistance that is difficult to complete 12-15 reps
  • Focus on squeezing your shoulder blades together at full extension
  • I wrap the bands around my hands to shorten them
  • For more resistance, hold closer to the center of the band
  • For less resistance, hold closer to the ends of the band
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

Pushups

  • This was a hard one to end with!
  • Focus on form and range of motion
  • If it becomes too difficult, you can drop down to your knees
  • Try to complete as many reps as possible without breaking form.
  • Repeat until all 4 rounds are complete

And thatโ€™s it! Youโ€™re done and on your way to a lean and toned body!

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