From athletes to bodybuilders, everyone likes to work out with resistance bands. The bands are easy to use, require less space, are tension-adjustable, and allow you to perform various exercises at home with and without an anchor.
A study has shown bands are a good alternative to weights when it comes to building strength and maintaining muscle mass.
However, it would be best to have a good workout routine to achieve the best results through resistance bands workout.
I’ve created a 15-minute resistance band workout routine for all fitness enthusiasts who have limited time to exercise but want to keep improving their fitness.
You can train at any time of the day, whether morning, afternoon or evening. All it needs is fifteen minutes from your busy schedule.
Summary
| Workout Goal | Build Strength, Flexibility & Mass |
| Frequency | 6 Days a week |
| Routine Type | Full Boy |
| Duration | 15 minutes a day |
| Targeted Gender | Male and Female |
| Difficulty | Beginner |
| Bands Needed | Mini and Power bands |
| Plan to Follow Next | 30-minute workout with bands |
Schedule
| Day | Targeted Muscles |
|---|---|
| Monday | Chest, Shoulder, Quads, and Triceps |
| Tuesday | Back, Biceps, Hamstrings, and Glutes |
| Wednesday | Chest, Shoulder, Quads, and Triceps |
| Thursday | Back, Biceps, Hamstrings, and Core |
| Friday | Chest, Shoulder, Quads, and Triceps |
| Saturday | Back, Biceps, Hamstrings, and Core |
| Sunday | OFF |
Do some cardio exercises to increase your heart rate and oxygen flow before starting the main workout.
Monday – Chest, Shoulder, Quads, and Triceps
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Banded Standard Pushup | 8-10 | 2 | 30-sec |
| Resistance Band Squat | 12-15 | 2 | 30-sec |
| Banded Floor Press | 10-12 | 2 | 30-sec |
| Banded Lateral Raises | 10-12 | 2/side | 30-sec |
| Overhead Tricep Extension | 10-12 | 2 | 30-sec |
Tuesday – Back, Biceps, Hamstrings, and Glutes
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Bent-over Row | 10-12 | 2 | 30-sec |
| Seated Rowing | 10-12 | 2 | 30-sec |
| Single-arm Bicep Curl | 10-12 | 2 | 15-sec |
| Lying Leg Curl | 10-12 | 2 | 30-sec |
| Leg Kickback | 8-10 | 2 | 15-sec |
Wednesday – Chest, Shoulder, Quads, and Triceps
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Close-Grip Pushup | 8-10 | 2 | 45-sec |
| Overhead Press | 8-12 | 2 | 45-sec |
| Suitcase Deadlift | 8-10 | 2 | 45-sec |
| Curtsy Lunge to Squat | 8-10 | 2 | 45-sec |
| Rear Delt Fly | 8-12 | 2 | 45-sec |
Thursday – Back, Biceps, Hamstrings, and Core
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Resistance Band Deadlift | 6-8 | 2 | 45-sec |
| Superman Pull | 8-10 | 2 | 45-sec |
| Facepull | 8-12 | 2 | 45-sec |
| Concentration Curl | 8-12 | 2 | 30-sec |
| Flutter Kicks | 15-sec | 2 | 15-sec |
Friday – Chest, Shoulder, Quads, and Triceps
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Squat | 10-12 | 2 | 30-sec |
| Floor Press | 8-12 | 2 | 45-sec |
| Chest Fly | 8-10 | 2 | 30-sec |
| Lateral Raises | 8-10 | 2 | 45-sec |
| Leg Extension | 10-12 | 2 | 45-sec |
Saturday – Back, Biceps, Hamstrings, and Core
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Bent-over Row | 10-12 | 2 | 30-sec |
| Lat Pulldown | 10-12 | 2 | 45-sec |
| Hammer Curl | 10-12 | 2 | 30-sec |
| Single-Leg Deadlift | 6-8 | 2 | 30-sec |
| Dead Bug | 8-10 | 2 | 30-sec |
Download The 15-Minute Resistance Band Workout PDF
The Takeaway Message
If you want a simple and effective 15-minute resistance band workout, you can try the above routine.
This routine will help help you increase strength, lean mass, balance, and flexibility in the comfort of your own house.
Whenever you get time, you can do this workout. All it requires is fifteen minutes from your daily schedule.
This workout schedule is for people of all fitness levels and gender. So whether you’re a beginner or intermediate, male or female, you can fit this routine into your daily routine to keep improving your fitness.
You can also adjust this routine according to your need. For example, you can replace any exercise which is easy or difficult for you with appropriate exercises.
And, if you fail to exercise six times a week, you can continue from where you left off.
And, once you feel you need to work more, you can try this 30-minute resistance band workout.
You can also download the related workout programs:
