This Is the Ultimate 15-Minute Resistance Band Workout You Can Do Anywhere

Jun 26 2018 - 6:50am

Vacations aren't all unicorn pool floats and fancy umbrella drinks. There's actually a $2 trick to staying on track when you're away from home. The resistance band loop (like these here [1]) might be small, but it sure is mighty. Since it's barely bigger than the size of your back pocket, you can stash this little thing in your carry-on suitcase (sans additional luggage fees), and it can be used from your hotel room. Because it comes in varying levels of intensity — the thicker, tighter bans have more resistance than the lighter, thinner ones — you won't even need a gym to get a weight-room body. Research in the Human Kinetics Journal found that resistance bands [2] are actually just as effective as using weight machines [3].

"Resistance bands increase resistance — or tension — on the part of your exercise that usually has the least amount of resistance," says Rhonda Hunt, master trainer at Barry's Bootcamp in Scarsdale, NY. For instance, during a bicep curl, by the time your arms pass the 90-degree angle, most of the hard work is already done. By adding a resistance band [5], you force your muscles to work hard all the way to the top of the movement arc. "You're going to increase the strain on your muscles, making the move a little bit harder, and burn more energy overall," Hunt says. Her favorite way to pump up the burn of the bands is by adding pulses to the end of each movement, "this way you're working the muscle fibers to the point of fatigue," she adds. "When you use a resistance band over another tool, like dumbbells or a weight machine, you're being permitted to keep consistent tension on the muscle you're working." Basically, you're just going to be worker a heck of a lot harder if you using one of these, and because it's so little in size, you really have no excuse not to. Am I right?

Check out Hunt's accessible routine that can be done anywhere (hotel room, beach, or maybe the boardwalk) in under 15 minutes, too. You'll be able to get back to your unicorn float in no time.

Squat Kicks

Push-Up-Plank Jack



Single Leg Glute Bridge

Resisted Bicycle

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