Fat burning band workout

As a general rule, however, keep your reps in the range of eight to 15 per set, then adjust the amount of resistance you use accordingly.

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Vary the exercises you do in your workouts to keep your muscles challenged. For example, strengthen your chest with resistance band flyes by pulling both ends away from each other in front of your chest. Perform resistance band push-ups in a normal push-up position , but with the band across your back and the ends in your hands to add resistance. Add extra resistance to body-weight exercises by using a resistance band.

More resistance means a greater challenge for your muscles, resulting in a greater calorie burn.

For example, do triceps pushups on a yoga mat with your knees on the floor and your hands only 5 inches apart. Position the resistance band behind and across your back, with the ends under your palms. You'll feel your triceps burn when you push up against the band's resistance. Perform squats by standing on the middle of your resistance band with your feet spread wider than shoulder-width apart. Hold one end of the band in either hand. To work your arm and back, hold your arms straight up to pull against the action of your squat.

Otherwise, pull one end over each shoulder and cross your arms in front of your chest, then perform the squats. Work your lower-body muscles by tying the band's ends together, or using a small, circular band. Perform a variety of leg, hip and butt exercises by putting your legs inside the circle and moving one leg against the band's resistance. You can also work your legs by fastening one end of the band to a secure, stationary object and the other end around your right ankle. Do hip abductions by turning your left shoulder to the anchor point, then lifting your leg to the right as far as possible.

Repeat the exercise with both legs. Hold a chair for balance if necessary. Exercise your upper and lower body simultaneously with the help of your resistance bands for weight loss. Performing two exercises at once burns more fat in less time. For example, do squats or lunges while holding a resistance band in your hands and doing arm exercises simultaneously. Alternatively, pull the ends to either side to work your chest and back.

You can also do bicep curls and overhead triceps extensions using two hands and the resistance band, while performing lower-body exercises at the same time. Finish your workout with at least 20 minutes of cardio training. The higher the intensity, the more calories you'll burn. Mix up the exercises you do, to keep it fun and challenge your body.

Running, cycling, swimming, using the elliptical cross-trainer and rowing are some examples of cardio workouts. Your feet should pivot with you as you rotate through the movement.

The ‘after-burn effect’

Lat pulls are another great exercise, this one working the lats , the muscles on either side of the back. You really have to focus on this one to make it work. The upper back squeeze exercise is perfect for working the posture muscles of the upper back. You'll need to adjust the distance of your hands to make this one harder or easier. One arm rear flies are the perfect move for working both the back of the shoulders as well as the muscles between the shoulder blades.

The overhead press is one of the tougher exercises and you'll want to be careful with the band here. Taking your band past it's furthest tension point can put stress on the band and cause it to snap.

If your band is tight, try doing this one arm at a time with the band secured under one foot. This simple triceps extension is perfect for working the muscles in the back of the arms. Be sure to keep the shoulders down throughout the movement and concentrate on squeezing the triceps muscles. Biceps curls are a classic arm exercise and the band adds a little more depth to the exercise. You really have to use your stabilizer muscles to keep the arm steady as you curl the band up and down. Side steps squats are great for the glutes, the outer thighs, and the quads.

Remember, when you squat, send the hips behind you so the knees don't go forward.

The band makes an excellent tool for adding resistance to traditional lunges. You'll also get a little isolation work on the biceps as a bonus. You may need to adjust the tension on the band, holding it closer to your foot, for example, to keep the intensity up. The criss cross outer thigh is an excellent move for targeting the glutes, hips and, of course, the outer thighs. You might want to use a band with heavier tension for this exercise.

Getting into the right position can be tricky and you'll want to make sure the band is secure around your foot so the band doesn't snap back. Make sure you keep your foot flexed to avoid the band snapping back. Get exercise tips to make your workouts less work and more fun. Precautions See your doctor if you have any medical issues or conditions. Equipment At least one resistance band. Modifications One thing to keep in mind is that some exercises will require different levels of tension. Intermediate : Do two sets of 16 reps using a variety of bands.

Make sure you warm up with about 5 minutes of cardio before doing this workout. How To Wrap the band around a sturdy object behind you and loop one handle through the other. Hold the end in the left hand and step away from the anchor point until there's tension on the band. Squeeze the chest to press the left arm out in front of you.

Come back to start and repeat for 16 reps on each side.

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One Arm Rotating Chest Fly The one arm rotating chest fly is another great move targeting the outer part of the chest as well as the core. Stand with the left side facing the anchor point, arms straight out to the sides and feet about hip-distance apart, and hold the handle in the left hand.

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Stand far enough away that there's tension on the band. Rotate the left hand towards the right hand, keeping the arms very straight. Try to touch the left fingers to the right, feeling the exercise in the left side of the chest, shoulder, and arm. Lat Pulls With Resistance Bands. Upper Back Squeeze. One Arm Rear Flies One arm rear flies are the perfect move for working both the back of the shoulders as well as the muscles between the shoulder blades.

How To On hands and knees, hold one side of the band in the right hand and grab the other end with the left hand. Keep the right hand in place as you lift the left arm straight up to shoulder level leading with the elbow and squeezing the back and shoulder. Adjust hand placement to increase or decrease tension. Repeat for 16 reps on each side.