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August 25, 2022 4 min read

The resistance band cardio workout is a great way to increase your heart rate and burn calories. This workout can be done at home with minimal equipment. All you need are resistance bands and a place to anchor it.

You know that resistance bands make excellent portable cardio equipment, but did you also know that they are an extremely practical and effective tool for strength training? 

Whether you need to fit in a short fat-burning session or are looking for a fun alternative to monotonous treadmill runs, this program makes it simple. Your body and a band are all you need!

Up to four days a week, perform 1 set of the suggested number of reps for each exercise, pausing for 30 to 45 seconds between sets. 

Repeat twice more after finishing the complete circuit (3 times total). On your "off" days, try a resistance exercise like this total-body band workout for the best body-shaping results.

You'll need access to a reliable anchor point, a resistance band with handles, and both (a doorknob or a couch will work).

Opposition Jacks 

For repetitions, count them all aloud for 60 seconds.

Holding the band's folded ends, stand with your feet shoulder-width apart. Stretch arms out to the sides of the shoulders, pull band ends apart as much as possible, slide band in toward the chest, and squeeze shoulder blades together.

Jump swiftly with your feet and arms in front of your chest shoulder-width apart (arms stay at shoulder height). In one minute, repeat as many times as you can.

Resistance-Based Boxer 

You'll also need as many resistance-based boxer reps as you can for 60 seconds. 

Standing away from the anchor point, firmly attach the band and hold the grips with bent elbows. Place your right foot forward and your left arm out in front of your chest with the palms facing down (as if you were going to punch forward).

Scissor jump and punch your right arm forward while swiftly swapping your legs. Switch as soon as you can for a moment. The resistance will be higher if you are farther away from the anchor point, while it will be reduced if you are closer.

Skating Squats 

Reps: Perform as many skating squats as you can for 60 seconds.

Standing on top of the band with your feet hip-width apart, hold the handles evenly with your elbows bent at the sides (consider looping it under the arches of your sneakers). You can squat down by pulling your hips and bending your knees.

Step out of the squat as soon as possible, supporting yourself with your left leg while extending your right leg to the side and lifting your right foot off the floor. Put your right foot down to return to the squat, then switch sides.

Each time, swiftly switch legs for a minute. You can alter your intensity by moving your arms farther up the band for more resistance or keeping them farther down for less.

Squat Jumps and Press-Backs

Reps: For a full minute, count them aloud.

Standing with your feet hip-width apart and facing the anchor, grasp the handles with your arms at your sides. Deeply squat while holding your arms out in front of you, palms up.

Quickly get up and put your arms out in front of your chest. Pull your arms back as you squat. For a minute, repeat as frequently as you can.

You can alter the resistance (and challenge) by moving closer to the anchor or farther away from it.

Standing Swim 

For 60 seconds, perform as many standing swim reps as you can.

Stand facing the anchor point, your feet hip-width apart, and your knees slightly bent. Hold the handles with your arms outstretched.

Contract your abs while letting your torso spin naturally into the exercise, then draw a circle with your left arm from front to back (as if doing the backstroke). On the other side, repeat. Switch sides as quickly as you can every time, for a minute.

Zigzag Drill

Reps: 30 seconds of jumping in each direction.

Stand at the far right end of the band with your feet together and your back to the band, place the band in a straight line on the ground. Quickly hop over the band, landing with soft knees, then jump backward and a little to the left.

Jump over and back while zigzagging down the band for 30 seconds while swinging your arms naturally back and forth. Afterward, hop from side to side while standing at one end of the band and moving up and down the length of the band for an additional 30 seconds.


The Resistance Band Cardio Workout is a great way to increase your heart rate and burn calories. This workout can be done at home with minimal equipment, making it a great option for those who don't have access to a gym. The exercises can be done at a high intensity to get the heart pumping, or they can be done at a lower intensity for a more moderate workout. This power bands workout is a great way to get in some cardio and burn calories.

Our goal at POWERBANDS® is to improve our clients' lives by encouraging mobility. Around here, we only accept the best POWERBANDS® that have ever been created. Get ourresistance bands in Australia today!