10-Minute Total Body Resistance Band Circuit Workout

Posted on October 04 2022

by: Chris Freytag


Looking for a quick, effective total body workout you can do anywhere? Well then you’re in the right place! Grab a resistance band and follow along with this 10-minute resistance band workout. This portable resistance band can go with you anywhere, making it perfect for home use, hotel workouts, at the park, or even outside on your driveway when the weather is nice! Plus, resistance bands increase muscle strength and endurance, increase range of motion and give you results!

Just like dumbbells, exercise bands come in a range of resistance levels. No matter what your fitness level, from easy-to-stretch to progressively more difficult, there is a band for you. Yellow is the lightest resistance often for beginners or seniors. The green band is considered light resistance; the red band is medium resistance; the blue band is heavy resistance; and the purple is the ultra heavy resistance. The beauty of bands is the ability to work on both muscle strength and muscle endurance. To work on strength, you’ll perform less repetitions, at a higher resistance, whereas to work on endurance, you’ll need more repetitions, but less resistance. To determine the color right for you, use this rule of thumb: you should reach moderate to maximum muscle fatigue between 20-30 repetitions. If your band is too easy, you’ll know. If it’s too hard, you won’t be able to complete the full range of motion. Stay in control and keep a steady pace.

This workout was created with the red resistance band in mind. However, if you’re a beginner, feel free to go lighter, or you can start with the red band and once you’ve completed one or two circuits, move to a lighter one. The key is to be able to complete the repetitions and still maintain a good range of motion! Ready to put it all together? Give this a try. It’s 10 minutes of muscle-burning and heart-pumping exercise. If you have ever questioned whether 10-minute workouts are worth it, prove it to yourself with this resistance band workout!

(Find more free 10-minute workouts here!)

10-Minute Resistance Band Blaster Circuit

(Make sure to do a quick 1-minute warm up involving jumping jacks, arm circles, squats, and knee lifts)  

Circuit A

Side to Side Squat Walk: Use the space you have doing as many steps right then left. 30 seconds

Resistance Band Squat: 30 seconds

Resistance Band Tick Tock: 30 seconds

Resistance Band Overhead Shoulder Press: 30 seconds

Rest for 30 seconds and repeat!

Circuit B

Resistance Band Mid-Back Pull: (add jumping jack feet to get the heart rate up) 30 seconds

Resistance Band Push Ups: 30 seconds

Resistance Band Butt Blasters 30 seconds each side

Rest for 30 seconds and repeat.


Certified trainer and health coach, Chris Freytag is committed to helping people lose fat, build muscle and gain confidence while becoming their most healthy self! Check out her streaming workout website with hundreds of workouts at www.gethealthyutv.com