This total body resistance band hiit workout is broken up into three mini circuits and will take you 22 minutes to complete. It uses the same structure as last week’s bodyweight hiit workout. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettlebell version in the coming weeks! 🙂
Resistance Band HIIT Workout (Total Body)
EQUIPMENT I USED
- Resistance band loop. You’ll want a resistance band weight that is “medium” for you. If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises. For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.”
This resistance band hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.
All three circuits are total body, but the first will focus more on lower body, while the second will focus more on core, and the third is really going to challenge your shoulders.
As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
I also have a guided cool down on my channel that I highly recommend post-workout.
Workout Breakdown
See times below in the video for a demonstration of the exercises and how to modify them.
CIRCUIT 1 (01:35) – resistance band loop is a couple inches above your knees.
- Squat Jack – Plank Jack | Keep your feet wide as you hop between the squat and plank position.
- Side Step x2 – Squat Jump
- Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side.
CIRCUIT 2 (09:46) – resistance band loop is around your feet.
- Squat to Standing Bicycle Crunch
- Mountain Climber Marches | Try to touch knee to elbow on the mountain climbers, one each side. Then march down to forearms and back up to high plank.
- Crunch Abductions | Crunch elbows to knees, and press your legs out wide in hollow-body hold.
CIRCUIT 3 (17:24) – hold resistance band in hands then place a couple inches below wrists.
- Jump Lunge Rows
- Shoulder Press to Spread
- Low Squat Hop + Shoulder Pulse x2
Have a wonderful Thanksgiving! I’m thankful for all of you!!
xo Nicole
Amazing Workout!!!!