Move · Videos · Strength · 25 min

25-Minute Full-Body Resistance Band Workout With Cardio Intervals

25-Minute Full-Body Resistance Band Workout With Cardio Intervals — video by BodyFit By Amy Play · 25:26

Video by BodyFit By Amy on YouTube · Open on YouTube

A certified personal trainer pairs a band with handles with short cardio bursts: squats and curls, lunges with pulldowns, triceps pulls with plié squats, side steps with rows, then core work on the mat. Every cardio move has a step, hop or jump option. Warm up first.

  • 25 min
  • All levels
  • Moderate impact
  • resistance band, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Squats: stand on the band, handles behind the shoulders (or at the hips), sit low and press up through the heels. 1:15
  2. Biceps curls: wrists straight; step the feet wider for more resistance or closer together for less. 2:28
  3. Cardio: step, hop or jump sideways over the band on the floor, whichever option suits you. 3:28
  4. Curl to squat: curl the handles up, squat, stand, lower the arms; finish with squat and curl pulses. 4:28
  5. Lunges on each side, with band pull-downs in between: draw the elbows down and squeeze your shoulder blades. 6:24
  6. Cardio: step, hop or jump forwards and back over the band, landing softly. 8:50
  7. Lunge with pull-down, then pulses and side-knee crunches; then the lunge combo on the other side. 9:48
  8. Triceps: band behind your back, press the top arm up, then add plié squats and calf raises. 13:15
  9. Cardio: high knees or a jog on the spot, then the triceps and plié squat combo on the other arm. 14:59
  10. Side steps: cross the handles, step wide with knees bent, then add rows pulling your elbows back. 17:09
  11. On the mat: knee tucks with the band over your knees, then elbow pull-downs with a twist for the obliques. 18:48
  12. Single-leg bridge: band round one foot, pull it down with the elbows as you lift the hips; each side. 20:45
  13. Band round both feet: push the feet out while pulling the elbows down, or work legs and arms separately. 22:35
  14. Crunches with feet in tabletop, then small controlled reverse crunches, then both together. 23:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Step your feet wider on the band to make it harder, closer together to make it easier
  • Keep your wrists straight and shoulders relaxed as you curl
  • Pull your elbows down and squeeze your shoulder blades without arching your back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadpulldowns, triceps pulls, rows
  • Elbows takes loadband curls, triceps pulls
  • Hips takes loadsquats, lunges, plié squats, side steps, bridges
  • Knees takes loadsquats, lunges, plié squats, line jumps
  • Ankles & feet takes loadline jumps, jogging, calf raises
  • Neck movescrunches with the head lifted
  • Wrists & hands movesholding the handles
  • Lower back movescrunches, reverse crunches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Each cardio burst has a step-over or march option; move the feet in to ease the band

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by BodyFit By Amy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety