The convenience and versatility of resistance bands can’t be beat. These portable, lightweight fitness tools can be used anywhere and provide a great full-body workout that strengthens, tones and burns calories. By using resistance bands in your workouts, you can stimulate multiple muscle groups and lose weight without the need for fancy gym equipment or an expensive membership. To help you get started, we spoke with an expert who explains how to slim down and lose weight with resistance bands.
Top 5 Ways to Use Resistance Bands to Lose Weight

If you want to lose weight and sculpt a lean body, grab your resistance bands and listen up! According to Ronny Garcia, CPTSince Flashing FitnessThere are five productive ways you can train using resistance bands to lose weight.
- Full Body Circuit Workout: This form of exercise ensures that your heart rate stays elevated, engages all major muscle groups, and builds strength. By incorporating resistance bands, you feel constant tension with each exercise, which activates more muscle fibers and increases calorie burn.
- HIIT resistance band: The added resistance provided by the bands during a high-intensity interval training (HIIT) session makes each exercise more intense, helping to build muscle tone and strength.
- Compound exercises: These types of exercises promote balanced, functional strength and core stability, which can result in a lean physique.
- Basic strengthening exercises: Adding resistance bands to classic core exercises improves total body stability and helps sculpt and define your abdominal muscles.
- Active recovery: Don’t sleep on active recovery days! Using lighter bands during these sessions helps improve your flexibility and range of motion, which speeds recovery time and prevents injuries.
Build Muscle and Burn Fat: How Resistance Bands Compare to Weights


“Resistance bands provide consistent tension throughout the entire range of motion, whereas traditional weights only provide resistance during specific portions of the lift,” says Garcia. “Resistance bands can be used to target a variety of muscle groups (upper and lower body). Traditional weights are limited to specific movements due to the nature of the equipment.”
Additionally, resistance bands are gentle on your joints because their elasticity absorbs some of the impact. They’re also lightweight and portable, making them ideal for home workouts, travel, or the gym.
The Best Resistance Band Exercises to Lose Weight and Tone
1. Band squats


- Place a resistance band looped around your thighs, just above your knees.
- Stand straight with your feet shoulder-width apart.
- Engage your heart.
- Press your hips back as you squat, lowering until your thighs are parallel to the floor.
- Maintain tension in the band by putting a little pressure on your knees.
- Push through both heels to get back upright.
2. Band push-ups
- Loop a resistance band around your upper back, below your shoulder blades.
- Hold the ends of the bracelet with each hand.
- Assume a high plank with your hands on the floor under your shoulders and your body in a straight line.
- Bend your elbows to lower your chest toward the floor.
- Press up to a high plank.
3. Standing row
- Attach the bracelet to a sturdy object at chest height.
- Stand straight, facing the anchor point, with your feet hip-width apart.
- Hold one end of the resistance band in each hand with your arms extended in front of you.
- Activate your core and maintain a high chest.
- Bend your elbows and bring the band toward your torso.
- Gradually extend your arms to the starting position.
4. Banded glute bridge
- Place a resistance band looped around your thighs, just above your knees.
- Lie on your back with your knees bent and your feet on the floor.
- Activate your core and lightly press into your knees to create tension on the band.
- Press through your heels to push your hips toward the sky, squeezing your glutes at the top.
- Hold the position for a moment.
- Slowly lower yourself to the mat.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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