25-Minute FULL BODY Resistance Band Workout (Strength + HIIT)

Hi, I'm Lindsey Baumgren of Nourish Movelove and I have a full body resistance band hiit workout for you. This is a dirty 30 workout. You have nine exercises. You're gonna do each exercise for 30 seconds of work followed by 30 seconds of rest. And all you need is one of these little bad boys. A mini loop resistance band that is pure fire. You can of course do this with just your body weight. If you don't have a band, you could always try rolling up a sports bra. But. But having a variety pack of these bands is always a great idea if you're working out at home. Okay, I'm using a medium to light band. I suggest starting with a light band. You can always scale up to a heavier band or have a couple bands on hand if you want. We're going to get ourselves started with a short warmup and then we are going to jump into our nine exercises. It's going to round out around a 20 minute full body workout with a resistance band. Perfect for at home, perfect for traveling or getting in a quick burn whenever you need to. Okay, so let's get ourselves warmed up. Go ahead, place the band around your wrists. We're going to use the band a couple different ways today. So we're going to go ahead, take a deep inhale, roll your shoulders up, down and back. Just do two more just like that for me. Big inhale. Woo. Nice. One more. Big inhale. Awesome. From here you're going to pull your hands apart creating tension on the band bands around my wrist. You're to going going to be a curl and a push. Nice. Right here. So nice stable base through my legs. Core stays tight. Curl and press. We're just going to go through a couple of the moves we might do in today's workout. Get the body warm. It's full body so we're going to use this band for upper body and lower body training and we're going to add in some heart pumping cardio. You can take it high impact or low impact. Give me one more just like it. Hold high, hold it high and reach up and over. Keeping constant tension on the band to the right side. Oh, that's a nice lat opener. Right? That feels really good. Back to center. Up and over. Other side. Nice. From here give me a couple pull downs. Just open the band as you pull down. Pull the elbows down towards the hips for three. Nice. Two and one. You can take the band off the wrist. We're just going to hold onto the band for a second and give Me a couple rotational twists here. Just twist and twist. Twist. Little spinal rotation. Feels really good, right? Just get some movement in that body. Nice. Give me 8, 7, 6, 5, 4, 3, 2, and 1. You're just going to take your hands to your hips. I'm going to turn to the side so you can see me. Feet are shoulder width or a little bit wider. And we're just going to hip hinge. So hinge, stand tall, squeeze. Hinge. Opening up the hammies, the posterior chain. Stand tall, squeeze. As I stand tall, think about driving my heels into the ground. Standing straight up, pushing away from the ground. Push away from the ground. Nice. Drive through the heels. Two more. Awesome job. Last one, hinge up. Now we're going to put this little band around our thighs so six inches above your knees. The band never gets placed directly on the knees. Okay. It's always above the knees or below the knees. From here, you're going to keep tension on that band and perform a squat. So knees drive out towards the pinky toes. Dropping into a squat. Taking a couple squats here. Feeling what it feels like to have a squat with the band on. Really hits those glutes to activate them. In fact, we have an awesome 10 minute glute activation with mini band that you should check out@nourishmovelove.com as always, if you like these workouts, do me a favor, hit subscribe on our YouTube channel. That way we can make more workouts for you guys. Right? Drive through the heels. You got four. Nice. Three. We're gonna move laterally in two and one. Take a giant step to your right for me. We're gonna move to our left, so get nice and loaded. Core is tight. Walk two, walk two. Walking side to side. Lateral movement right here. Push, push, push, push. Stretching that band driving through your outer glutes, your gluteus medius. Big meaty part of your booty. Push, push. Two more. Push, push. One more. Last one. Bring it back to center. Let's go for a squat and reach. Down and reach. Big squat. Squat and reach. Nice. Can you come onto the toes? Maybe get the calves and ankles ready to jump. If you choose that option today, you have four. Nice. Three. Awesome job. Two and one. We're going to jack it or tap it. So tap right here. Tap, tap. Push that band apart. Or jack it, Jack it, jack it. Nice work. You got eight, seven, six. You got it. Five, four, three, two and one. You guys warm, quick, warm up. We're getting into this workout, okay? We're going to take the band off our feet and we're actually going to start with the band on our hands. Okay. You have three circuits. Each circuit has three exercises. You, you're doing each exercise for 30 seconds of work followed by 30 seconds of rest. Okay. And then you'll do that circuit twice. We're going to go back to starting with the band around our wrists. Okay. You're going to come down into a bear crawl position. Holy bananas. Bear crawl. Right. If you've done bear crawl, you know, shoulders stacked over wrists, hips over knees, you're going to tuck your toes under slightly hovering your knees off the ground. You're going to hold this position. Option A, you could just stay right here. Option B, you're going to give me a tricep tap. So I'm pulling wrist to knee, wrist to knee, this straight arm, this straight arm movement engages my tricep and my lat. Ok. So I'm hitting lats and triceps. Upper body is the focus. But your quads are going to be so on fire from holding that bear crawl. Make sense? You guys ready? We're going to start that 30 second timer for us. Get ourselves started here. Go ahead. Shoulders are stacked over wrists, hips over knees. You can always do this tricep tap, keeping your knees on the ground too. Okay, that's too advanced for you. If you want to hover, tuck those toes under. You're on in three, two, let's go. 30 seconds. Tap and tap. Trying to keep those hips square and stable to the ground. Pulling that band back. Wrist to knee, wrist to knee. Hello, lats. Hello, triceps. Using the band for the upper body too. This is a full body resistance band workout. Yes, it is. We're, we love these little bands. They're so awesome to travel with. So awesome to have at home. 10 seconds here. Yes, you can stay in it. 30 seconds. You got this. Finish with me. 5, 4, 3, 2 and 1. Nice work. From here you're coming up. 30 second break. You're going to keep that band right there. I'm going to show you from the front and then I'll go side. Pull the band apart to create tension across your upper body. Curl, push, down, down, curl, push. Okay, so I'm curling as I step back, drop to a lunge as I press overhead, curl, press, lunge, show you from the side. Okay, 30 seconds of work, alternating step back lunges. You're there in three, two. Let's go. Curl, push. Nice. So keeping constant tension on that band, think about pulling that band as far apart as you Possibly can. Holy shoulders. Right, Going to feel that. 30 seconds upper body and lower body put together makes this a full body resistance band workout. Nice work, you guys. One rep at a time. Slow and controlled. You got it. Take it at your pace. It's 30 seconds. You do you whatever pace you want to move at today. 3, 2, 1. Nice last move. We're going to get that heart rate up. Place the band around your ankles area. Never on your ankle, but calf shin area six inches above my ankle. Two lateral walks, one squat hop. So walking to my right, I walk, walk, explode, walk, walk, explode. Your option is take out the explode, right? Just give me a squat instead of a squat jump. 30 seconds of fire. 30 seconds to raise your heart rate. You in? Okay, you're on in three, two. Let's go, let's walk. Right, two, explode. Left, two, explode. Right, two, explode. Nice work. Stretch that band. Explode, Stretch, stretch, explode. Come on. 30 seconds. Yes, you can. You can always take the jump out. Just give me an air squat. You got it, you got it. Ten seconds. Here. Stay with me. Push. One, two, drive. Stay low in the legs in the squat. Come on, finish. 3, 2, 1. Nice work. Band comes off. 30 second rest. Go back to that upper body band goes back around the wrist. Back to bear crawl, triceps. Bear crawl, triceps. Okay. Do each circuit twice. Last time you're going to do this exercise, right? 30 seconds on 30 seconds off that. Got the heart rate up, right? Okay. Bear crawl, triceps, taps, option, hold. Bear crawl option. Keep your knees on the ground. You do you here on in three, two. Let's go. Tap it, tap it. Come on. 30 seconds per move. You got this, you got this. All right. Stays high strength and cardio. These little bands, they add so much fire, don't they? Keep that core tight. This bear crawl quads on fire. Top of the thighs. Stay in it. Keep constant tension on that band. 10 seconds. Keep those hips square and stable. Keep those knees as close to the mat as you can. 5, 4, 3, 2 and 1. That's a tough move, you guys. That's a tough way to start a workout. Curl, press, alternating, step back lunges. I'll face you this time. Curl, press, step back, lunge. Alternate your leg. The farther you can spread this band the entire time, the harder this will be. Your shoulders are going to be on fire right here. Curl, press, step back. You're there in three, two. Let's go. Tension on the band. Curl, push. Nice. Curl, push. Awesome job. Nice work. Constant tension stays on that band. Farther you spread it more. You're going to feel that, especially in your shoulders. Nice work. Full body workout. Just a band to add a little bit of resistance. But the difference between a band and a dumbbell, there's constant tension with the resistance band. 3, 2, 1. Dumbbell. Get a little bit of break. This is constant tension. Tough stuff. All right, ready to go. Right around the calf, shin, ankle area. Two lateral walks. We'll go to our left this time. Two lateral walks, one squat jump. If you choose, you can always take the squat jump out. That's up to you. Two lateral walks with a squat jump. 10 seconds. Recover. Nice work. Give me your best effort. 30 seconds of intensity right here. All right, you're on in three, two. Let's go, let's go. Left to explode, right to explode. Nice work, you guys. Come on. Two squat walks. Stay nice and loaded. Stretch that band, then explode up for a squat jump. You got it. Nice work. Stay in it. Push. Walk it, walk it. Explode. Awesome job. Stay with it. Come on. 10 seconds. Yes, you can. Yes, you can. One at a time. Right here, right here. Finish. 5, 4, 3, 2, 1. Nice work. Grab some water. Grab some water. Change stance. Squats. Band's going to stay right here around my calfsion ankle area. 80% of the weight in my right leg, 20% in this left toe. Start with it side by side. Squat. As I come up, I rotate back. Squat to the side. To the back. You're on in three, two. Let's go. It's an 80, 20 squat. A staggered squat. Little nice rotation as I rotate. Stretch that band. Nice. Stretch it. Work those glutes. I'm getting into my standing leg, my right leg that's bearing the weight and the load. This outer leg is getting a little hip rotation. Hips stabilize their pelvic floor. Hip stability, super important for core strength. You guys. Five seconds. Come on, finish. Three, two, one. Nice work. Same thing on the other side. Same thing on the other side. That 80, 20 squat. With that rotation again, move number three, we'll get our heart rate back up high. Mine's already there. 80% in my standing left leg, 20% in my right toe. Going to start parallel. I'm going to wrap it around to the back. Okay, Staggered squat with a little rotation, little change. Stance, you're on in five. Here we go. Three, two. Let's go. Squat and squat. Nice little stance change. Awesome fun new moves, you guys. Always good to try new things. Keeps it fun, keeps it interesting. Truth is, it makes the workout go by faster because you're thinking, right, you're thinking. I'm thinking of my son watching me. He's always like, mommy, what are you doing? We were just talking about moms who work out with kids are amazing. Three, two, one. So if that's you today, mama, you're amazing. Ok. Going to keep that band right here. It's a V walk. So I walk 1, 2, 3, 4, jack for four. 3, 2, 1, walk back, v walk, stretching that band as far as you can, getting to the corners of your mat. Okay? Nice wide walk. Walk up for four, four jacks. Walk back for four, four jacks. You got this. Raise that heart rate a little bit so we get that high intensity part. You're on in three, two. Let's go, let's go. One, two, three, four. Jack for four. Three, two. Get back loaded in the legs. Back, two, three, four. Jack for four. Three, two. Get low. Up two, three, four. Jack for four. Three, two. Nice work. Take it back two, three, four. You got it. Four walks, four jacks. Your pace, your tempo. Four, three, two, one. Nice work. Those are your three moves. Four, circuit number two. Lower body focused. We're going to start back. 80% in the right leg, 20% in the left toe. Nice little change. Stance, squat. Maybe you're like, I feel good about this. I could go up in band weight. You can grab a heavier band, right? Challenge yourself. Maybe you're at home and you have access to dumbbells. Grab a dumbbell. That makes it harder. You're on in three, two. Let's go. There are always ways to make each workout harder or easier, depending on the season of life you're in. Right? Okay. You do your best on every given day. Your workouts on Monday might look a little bit different than they do on Friday. That's okay. Listen to your body. So stinking smart. Nice work. Awesome job, you guys. Stay in it. Stay in it looks really good. One squat at a time for 5, 4, 3, 2, and 1. Same thing. Other side. Right now I'm standing on my left leg. Right toe is popped. 80, 20. I love the staggered squat. If you've done my workouts, you know this. I love the staggered squat. Builds a good booty. That's what it does. And it's good unilateral exercise. Challenge our stability. Challenge our core. I like building core into my workouts versus doing abs all on their own. All right, set it up. 80, 20. You're squatting in three, two. Let's go. Squat. Change your stance. Squat. Change your stance. That little movement right there for that outer glute. And hip. With the resistance band. I have a little bit lighter band. If I was doing this workout at home by myself, I'd go for a heavier band. Right. I love this. This is a great traveling workout. Hotel room. You can always take out the jumping so you don't disturb anyone above or below you. Nice work, you guys. Stay in it right here. You got it. Five seconds, finish. Five, four, three, two, and one. You ready for those V walks? Heart rate, if you can. You can always take that jack. Low impact tap, 2, 3, 4. Big arms, high heart rate. Okay, that's what we're going for. V walk, stretch that band. Get to the corners. You go up for four. You jack for four, come back for four. Jack for four. 30 seconds. Last time you're going to do it. Make it count. You're there in three, two. Let's go, let's go. One, two, three, four. Jack for four. Three, two. Get low, get low. Back, two, three, four. Jack for four. Three, two. You got it. Now stick with it that repeating the moves helps me because we get a repeat them. You get better at them. Yep. Each time you do it, you get better. Nice work, you guys. Nice. Stay with it. Stay with it. 10 seconds here. Yes, you can. Yes. Let's walk it back and jack it for the finish. Take it back. 2, 3, 4. Jack, 2, 3, 4. Nice work. Circuit number three. Hip hinge. We're going to hit the hamstrings, the glutes, and the back all in one move. I'm going to take my band, I'm going to place it right around. Let's go. Right foot, right foot, band grabs right hand. Staggered stance again. 80, 20. Give me the deadlift. So take it down. Row, stand, squeeze. You're there in three, two. Let's go. Hip hinge, row, pull high. Hold at the bottom row, pull high. So it's my hamstring, my glute for the legs, my back, and bicep on that row. Really focusing on back, though. So think about pulling with your elbow. Elbow comes back towards the hip. Stops right when it meets the body front. Hammy. This is where you could go for a heavier band, too. Come on. Five seconds. Finish with me. Three, two, one, one. Nice work. We're going to go to the ground. Add cardio in between this time, no band. Three count climber. So it looks like this. Find a plank. Three count climber. 1, 2, 3, and hold. 1, 2, 3, and hold. You can always slow this down. Slow mountain climbers. After this, you're doing the hip hinge and Row on the other side. Raise your heart rate. Right here. Let's go. Three count. Climbers. You choose your pace, you choose right. Set it up. Find that plank. Think about gripping the floor with all ten fingers. Keep those wrists healthy. You're on in three, two. Let's go, let's go. Climb, two, three. And hold. Climb, two, hold. Climb, two, hold. Drive, drive, drive, drive. Nice. Keep that gaze in front of you. Nice. Tight core, Soft bend in the elbows. Straight line from head to toe. Let's go. 10 seconds. Yes, you can stay with it. Stay with it. Right here. Whoo. Nice work. 5, 4, 3, 2, 1. Awesome job, you guys. Push it back. Relax. If you need to take a quick breath, we're going to set up the other side. Going to take the band around my left foot this time, grab it with my left hand. That staggered stance I do the deadlift. Row at the bottom, squeeze to the top. Hamstrings, glutes, back. Back, bicep. All right, set up that staggered stance. Soft bend in the knees. Three, two, let's go. Take it down. Row, squeeze, and lift. Row, squeeze, and lift. I should note, if you want to challenge yourself, you could always take this to a single leg. Right? Show you what that looks like this time. Find my balance. Down, row up. Like I said, every workout you do, you can make harder. Nice work, you guys. Every workout you do, you can make harder. You're probably going to get less reps in if you go to the balance. More reps in right here. Three, two, you're out. Nice work. Take the band off, grab a quick sip of water. This is it. Circuit number three. Repeat it one more time, and you guys are out of here. How awesome is that? Right, A quick and effective workout. Finish. Circuit number three. 30 seconds per move. One more time through hip hinge band goes around the right foot. You're on in three, two. Let's go. Hinge row, sandhill squeeze again. You could go to that single leg exercise. The balance. Great way to progress up to a single leg deadlift with weights. Use this band. Nice work. Hamstrings, glutes back. Nice work, you guys. This workout is for all levels. We could go beginner, intermediate, or advanced. You decide how hard you push, what exercise option you choose. Five seconds here. Come on. Finish. There it is. Three, two, and one. No band down to the ground. Three count mountain climber. Three, three count climbers. So you're going to find that nice, solid plank position. Let's talk about plank shoulders stacked over wrists, actively gripping the floor. Like I'm palming a basketball with my hands. Okay, shoulders are down and back. Step back. Find that high plank. Core is tight. Straight line from head to toe. Gaze in front of me. From there, you're going to pull your knees towards your chest. Climb for three and freeze. You're on in three, two. Let's go, let's go. One, two, hold. One, two, hold. 1, 2, hold. Nice work, you guys. 30 seconds. Come on. You got this. Drive, drive, hold. Drive, drive, hold. Nice work. Stay with it. Come on. You can do anything for 30 seconds. Yes, you can. Yes, you can. Stay with it. Right here. Feel that core. Feel those shoulders. Full body workout. What would it look like if I said 5, 4, 3, 2, and 1? Nice work. Awesome job. Hip, hinge and row. Other side, rounded out. Band goes around the left foot. Band in left hand, staggered stance. Deadlift. Row, stand tall, squeeze. Last 30 seconds together. You guys finish strong. Finish strong. Nice work. Maybe I throw in a bonus cardio move at the end. What do you think? Usb? Feel it? Do you feel it? I don't know. You're on in three, two. Let's go. Hinge, row, squeeze. It's always fun to throw in a bonus move with you guys. Everybody loves the bonus move. Okay, maybe they don't. But if you weren't watching this video, you wouldn't do the bonus move, right? But you're here for it. You showed up today. Showed up to work. Come on. Stronger, better. You got it. Stay with it. Ten seconds. Here, pull. Nice work. Right here, pull. Nice job. Finish with me. 5, 4, 3, 2, 1. Awesome job. Band comes off. All right. Band goes back around the cash and ankles. All right. Bonus move. Bonus move. Yep. We love a good bonus move. Yes, we do. Yes, we do. Okay, option, you're going to go wide, wide, narrow, narrow, wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Okay, wide jump, narrow jump, Wide jump, narrow jump. It's 30 seconds. Yes, you can. Come on. All in. Good fun. You're on in three, two. Low impact. Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Fast, fast. Come on, fast, fast, fast, fast. Right here. Fast, fast, or wide up? Narrow up. Come on. Wide up, narrow up. You got this. Come on. 30 seconds. Bring it home. Bring it home. Bring it home. What would it look like If I said 10 seconds? Yes, you can. Yes, you can. Stay in it. Come on. Five, four, three, two, one. Band comes off. Awesome job. You rocked it. Nine moves, dirty 30. Grab a quick sip. Going to cool it down. Quick and effective, you guys. Quick and effective. Awesome job. Let's see what should we do for stretches. I was just thinking about this. Okay, I got it. I'm going to balance on my right leg. Pull my left knee up. If I can find my balance, catch my breath, pull it out. Hip rotation, right? We talked about those hips being so important. Bring it in. A lot of glute exercises. Strengthen. Pull back. Nice. Think about tucking your hips towards me. Nice even stance. You can reach this arm overhead from here. You're going to take this leg and you're going to wrap it around and give me a forward fold. If you feel good about it, opening up the hammies and stretching your hips in a different way. Awesome job. So proud of you guys. Nice work. Roll all the way back up to top. Unwrap yourself. Same thing. Other side. Balancing on my standing leg. Pull up. Balance open. Take out the wobbles. There they are. Nice. Hold here for three, two. Take it back. Quad stretch. Heel to glute. Tuck your tailbone towards me. Opposite hand can reach overhead. Nice work, you guys. Awesome job. I hope you feel accomplished after this workout. Awesome. Take that leg, wrap it around and give me that forward fold. Pushing the hips back. Feeling that. Lengthen through the low back and the hammies. As always. If you like this workout, drop a subscribe to our channel. We'd love to keep creating free content for you guys at home. Workouts you can do anywhere. Roll all the way up to the top. Two big shoulder rolls at the top, two big shoulder rolls at the top. Awesome job. Thank you so much. If you need more of a warmup, a cool down, an ab add on, a cardio add on, you can find it all@nourishmovelove.com have an awesome rest of your day. I look forward to sweating with you again soon. And tap. Trying to keep those hips square and stable to the ground.