You are here

A Resistance-Band Interval Workout to Speed Up Your Metabolism

How it works: Utilizing your resistance band throughout the workout, you'll complete a few strength exercises followed by a cardio move that's meant to really spike your heart rate for a dose of interval training. You'll repeat this pattern for a total of 10 moves. (Want more Kore? Try another Erin's Fast, Full-Body Circuit Workout to Boost Your Heart Rate.)

Total time: 15 minutes

What you'll need: resistance band (Use whatever band allows you to perform the moves with control. Start with a thin band, and work your way up to a thicker resistance band as you get stronger.)

Thruster

A. Step in center of the band, feet hip-distance apart and toes turned slightly out. Grab the straps in each hand, bringing them up to chest height. Elbows in close to your sides

B. Keep straps at shoulders and squat down pressing glutes back, weight is in your heels

C. Press through your heels as you stand up, simultaneously pressing resistance band straight up overhead

Overhead Squat

A. Fold your band in half. Slide one hand through both handles and the other through the loop at the middle of the band. Palms should face in

B. Lift and open arms wide above your head, pressing as far back behind shoulders as possible without strain.

C. Sink low into a squat while keeping band stretched tight above you

D. Press through your heels to stand, squeezing your glutes at the top maintaining your upper-body position through the full range of motion

Resistance-Band Jump-Over (Cardio Burst!)

A. Keep band folded in half, and lay it on the floor vertically in front of you.

B. Starting on the right of the band, jump back and forth laterally over the band as quickly as you can on your toes.

Side-Arm Raise

A. Step on to the band with either foot (level 1), two feet together (level 2), or with feet hip-distance apart (level 3). Grab the handles in each hand.

B. Lift arms out to the sides, bringing them to shoulder height before lowering back down.

Front-Arm Raise

A. Step on to the band with either foot (level 1), two feet together (level 2), or with feet hip-distance apart (level 3). Grab the handles in each hand.

B. Lift arms straight out in front of you, bringing them to shoulder height before lowering back down.

Band-Length Ski Jumper (Cardio Burst!)

A. Place the fully extended band on the floor horizontally in front of you. Stand on the left side behind the band.

B. Jump the length of the band laterally to the right, bending your left knee and bringing foot slightly behind you. Weight should be on your right leg with knee bent.

C. Repeat ski-jump on the left side, and continue alternating feet

Triceps Press

A. Step right foot in the center of the resistance band, left foot steps a few inches behind. Grab either end of the resistance band in each hand

B. Brace core and squeeze glutes as you raise arms up overhead, dropping elbows behind you to form a 90-degree L shape. Biceps should be close to ears.

C. Lift the straps overhead into a triceps press. Repeat movement while keeping core stable.

Butter-fly

A.

Hammer Curl

A. Grab the resistance band in either hand just beneath the handle, and step on to the strap with either foot (level 1), two feet together (level 2), or feet hip-distance apart (level 3).

B. Keeping elbows tight to your sides, fists facing in, curl up as you would with a biceps curl, but instead twist your wrists at the end of top of the movement so fists face the ceiling

C. Twist wrists back to center and slowly lowering down with control

High Knees + Overhead Press (Cardio Blast!)

A. Fold your band in half. Slide one hand through both handles and the other through the loop at the middle of the band. Palms should face in

B. Open arms wide as you lift them overhead, squeezing your shoulder blades as you pressing back some

C. Explode through your feet as you quickly alternate right knee then left knee up toward your chest. Keep arms wide and elbows locked overhead. Sink low into a squat while keeping band stretched tight above you

D. Press through your heels to stand, squeezing your glutes at the top maintaining your upper-body position through the full range of motion

Comments

Add a comment