Proof that a smaller band *definitely* doesn't mean a smaller burn.

By Lauren Mazzo
Updated: June 02, 2017

Meet the resistance band's younger, cuter sister: the miniband. Don't let the size fool you. It serves up just as intense a burn (if not more!) as a regular old resistance band. Use it to do these insanely creative and difficult moves from Tabata expert Kaisa Keranen (@kaisafit), and you have the perfect recipe for a four-minute workout that really works.

How it works: You'll need a mini resistance band (grab one on Amazon for super cheap). Do each move in typical Tabata protocol: 20 seconds of as many reps as possible (AMRAP), then 10 seconds rest. Then move onto the next exercise. Repeat the entire circuit two to four times for a full-body burn. (P.S. Add this booty-toning miniband workout afterward to fire up your glutes even more.)

Plank Rotation to Row

A. Start in a high plank position with feet hip-width apart, holding the ends of the miniband in each hand.

B. Shift weight onto left hand, rotate torso to the right, and kick left foot through to tap to the right of body. Simultaneously row the right arm up, drawing elbow straight back, stretching miniband.

C. Slowly and controlled, kick left foot back to high plank and release band to return to starting position.

Do AMRAP for 20 seconds; rest for 10 seconds.

V-Up to Pull-Down

A. Lie faceup on the floor with legs and arms outstretched, the miniband stretched between both hands. Lift arms up to about 45 degrees and legs to hover off the floor to start.

B. Crunch up to form a "V" position with body but with shins parallel to the floor.

C. Draw elbows down and out to the sides to pull the miniband apart and lower behind head.

D. Slowly reverse the motion to return to starting position without dropping feet or shoulder blades to the floor between reps.

Do AMRAP for 20 seconds; rest for 10 seconds.

Boat Hold Row

A. Start in boat hold position, body in a "V" shape, holding the miniband with both hands and looped around both feet.

B. Maintaining this position, row hands back next to chest, drawing elbows out to the sides.

C. Slowly return to starting position without coming out of boat hold.

Do AMRAP for 20 seconds; rest for 10 seconds.

Spiderman Push-Ups

A. Start in a high plank position with the miniband stretched across the arches of both feet.

B. Lower into a push-up, driving the right knee up toward right shoulder.

C. Press chest away from the floor and return right foot next to left. Repeat on the other side.

Do AMRAP for 20 seconds; rest for 10 seconds.

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