The Best Resistance Band HIIT Workouts and Plans

To get your heart pumped and blood flow quickly, you can do high-intensity interval training, commonly known as HIIT. It is an excellent way to burn plenty of calories in a quick time. A HIIT program includes primarily bodyweight exercises that are fast and intense. However, you can also do the resistance band HIIT workouts if you exercise with bands.

The resistance bands are versatile and efficient workout equipment that allows a full range of motion and helps you perform various exercises.

Doing HIIT training with resistance bands will not only burn many calories but also improve strength1 Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis – SAGE Open Medicine and mobility2Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis – Journal of Physical Therapy Science and build muscles.

However, high-intensity resistance band exercises are challenging and require power and endurance, so if you want to challenge yourself or improve your fitness level, you can do the following exercises.

10 Best Resistance Band HIIT Workouts

  1. Resistance Band Squat Jacks
  2. Banded Curtsy Lunge to Squat
  3. Resistance Band Push-ups
  4. Banded Plank Jack
  5. Banded Split Squat
  6. Banded Squat Pulse Jump
  7. Resistance Band Mountain Climbing
  8. Resistance Band Squat to Overhead Press
  9. Banded Row to Deadlift
  10. Resistance Band Jumping Jack

1. Resistance Band Squat Jacks

  1. Wrap the band around your knees and stand in a hip-width stance.
  2. Slightly bend your knees and maintain a flat back. It’s your starting position.
  3. Try to jump as wide as you can and squat down simultaneously.
  4. Again jump in and do a squat to complete one rep.
  5. You should have to perform each repetition as fast as you can in the HIIT routine.

2. Banded Curtsy Lunge to Squat

  1. Wrap the band just above your knees and stand upright with your feet shoulder-width apart.
  2. Keep your arms bent together in front of your chest. That’s the start.
  3. Perform a squat and bring your right foot back and around.
  4. Return to the start, do a squat, and repeat the same steps with your other foot.
  5. Do as fast as you can in the required amount of time.

3. Resistance Band Push-ups

  1. Wrap the band around your back, and hold the ends firmly with your hands.
  2. Place your hands on the floor with the bands under your palms and get into a high plank position. Try to keep your body as straight as possible, from head to heels. That’s the start.
  3. Lower your chest as close to the ground as possible and then push back to return to the start.
  4. You’ll need to do the pushups as fast as possible for the suggested time in the resistance band HIIT workout program.

4. Banded Plank Jack

  1. Wrap the band around your ankles and get into the plank position with your forearms resting on the floor below your chest. That’s the start.
  2. Stretching the band jacks your legs out to the sides as far as possible, and bring your legs back to the start. That’s one rep.
  3. Do each rep as fast as possible for the required amount of time.

5. Banded Split Squat

  1. Stand in the split stance and place the band under your front foot. Wrap the other end of the band around your neck and stand upright with your back straight. That’s the start.
  2. Keep your arms bent in front of your chest and squat down until the knee of your rear leg touches the floor.
  3. Return to the start and repeat for the suggested duration.

6. Banded Squat Pulse Jump

  1. Wrap the band just above your knees and stand straight in the hip-width stance.
  2. Keep your arms bent in front of your chest and perform a couple of half squats and then jump explosively as high as possible with your arms swinging back of your body.
  3. Softly land your feet on the floor and again perform a couple of half squats.
  4. Repeat the pattern for the suggested duration.

7. Resistance Band Mountain Climbers

Wrap the band around your feet and get into the high plank position with your arms are straight below your shoulders. Bring your knees toward your chest alternatively. Do it as swiftly as you can. Your core is the primary muscle work during this movement.

8. Resistance Band Squat to Overhead Press

  1. Place the band under your feet and stand upright in the hip-width stance.
  2. Grab the band firmly behind your head if you have the band without handles. It’s your starting position.
  3. Perform a complete squat and just as you return to the standing position, press the band overhead until your arms are straight. That’s one rep.
  4. To burn the maximum calories, do quickly as you can.

9. Banded Row to Deadlift

The banded row to deadlift is a compound movement that strengthens several muscles, especially lats and quads.

  1. Place the band under your feet, hold the other end firmly with a neutral grip, and stand upright in the hip-width stance. That’s the start.
  2. Push your hips back, slightly bend your knees and lean forward.
  3. Now, row the band at your sides until you feel the full contraction in your lats.
  4. And then pull the band until you return to the standing position.
  5. Repeat for the suggested sets and reps.

10. Resistance Band Jumping Jack

  1. Wrap the band around your ankles and stand straight with your feet hip-width apart.
  2. Jump your feet out to the sides and move your arms overhead at the same time. Both at a quick pace.
  3. Do it at your maximum heart rate for the suggested duration.

15-min Resistance Band HIIT Workout for Beginners

hiit workout with resistance bands

This routine is for you if you’ll do HIIT training with resistance bands for the first time. It is only 15-minutes long and divided into three rounds, and each round will have five exercises. And you’ll do each exercise for 30-seconds at your maximum heart rate, followed by 30-sec rest.

Round 1Round 2Round 3
Banded Jumping JackSquat JacksCurtsy Lunge to Squat
BurpeesCrunchesShoulder Tap
Banded Row to DeadliftBanded PushupBanded Plank Jack
High KneesLying Leg LiftsV ups
Banded Mountain ClimbersSquat to Overhead PressBanded Split Squat

20-minute Full Body Resistance Band HIIT workout

This 20-min HIIT resistance band full body workout is great for all fitness enthusiast who wants to build muscles and improve balance while losing excess body fats. However, you shouldn’t rely on these exercises for weight loss. You need to stay in a calorie deficit to lose weight.

Okay, so here’s the breakdown of the routine:

  • Circuit 1
    • Banded Jumping Jack: 30-sec work, 30-sec rest
    • Banded Mountain Climbers: 30-sec work, 30-sec rest
    • Banded Row to Deadlift: 10 reps, 30-sec rest
    • Resistance Band Pushup: 10 reps, 30-sec rest
    • Curtsy Lunge to Squat: 10 reps, 30-sec rest
    • Take one minute break before moving on to the next circuit.
  • Circuit 2
    • Resistance Band Squat Jacks: 30-sec work, 30-sec rest
    • Banded Squat to Overhead Press: 10 reps, 30-sec rest
    • Resistance Band Plank Jack: 30-sec work, 30-sec rest
    • Banded Flutter Kicks: 30-sec work, 30-sec rest
    • Miniband Bear Crawl: 30-sec work, 30-sec rest
    • Rest for 60-seconds, and then start the last round.
  • Circuit 3
    • Banded Squat Pulse Jump: 30-sec work, 30-sec rest
    • Banded Mountain Climbers: 30-sec work, 30-sec rest
    • Banded Jumping Jack: 30-sec work, 30-sec rest
    • Resistance Band Plank Jack: 30-sec work, 30-sec rest
    • Banded Flutter Kicks: 30-sec work, 30-sec rest
    • Banded Split Squat: 10 reps, 30-sec rest

Advanced 30-minute HIIT Workout with Resistance Bands

If you want to spend more time doing HIIT with resistance bands, this routine is for you. It will test your strength, mobility, and endurance and help you tone and strengthen your total body.

Summary:

  • The number of rounds: 3
  • Total exercises in each round: 6
  • Work and rest time: 30:60 (30-sec intense activity and 45-sec rest)
  • Interval time between the rounds: 2 minutes
Round 1Round 2Round 3
Banded Jumping JackSquat JacksCurtsy Lunge to Squat
Banded Plank JackBanded Pushup Squat Pulse Jump
High KneesBurpeesRussian Twist
Banded Row to DeadliftMiniband Bear CrawlResistance Band Dead Bug
Banded Mountain ClimbersSquat to Overhead PressBanded Split Squat
Squat ThrustCrunchesBanded Flutter Kicks

Frequently Asked Questions (FAQ)

Resistance Band or Bodyweight HIIT, which one is better?

Bodyweight exercises are fast and burn more calories than resistance band workouts, while banded exercises help you increase strength, mobility, and mass. So, the answer depends on what’s your primary goal. You can do bodyweight HIIT if you only want to boost stamina and shed plenty of calories. However, if you’re going to gain strength, build muscles, and improve balance while burning calories, you can do the HIIT workout with resistance bands.

How often Should I do HIIT resistance band workout?

You can do resistance band HIIT workout three to five times a week.

Will these exercises help me lose weight?

If you consume the same number of calories and do these exercises, it will help you lose weight. But you have to make sure that you’re eating fewer calories than your body burns throughout the day.

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