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! Today’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 that’s it! You’re done and on your way to a lean and toned body!