Total-body workout with one piece of equipment: Mini resistance band

Forty-five — that’s the number of minutes it takes to get in an effective, total-body workout. However, most people complain that a lack of time is their number-one reason for skipping exercise.

If a hectic schedule is keeping you from getting in great shape, consider creating your circuit around a single piece of portable workout equipment.

The miniband is the perfect weapon for fighting flab, molding muscles, and keeping joints healthy. To start, opt for a yellow or green band as these offer the lightest resistance. For heavier lifting, a blue or black band will give you the challenge you desire.

Try this one-and-done workout to eliminate fat and wasted time. Complete the circuit 3-5 times.

Hammer Curl Rows
Muscles worked: biceps, triceps, shoulders, core 

  • In a standing position with your arms by your sides, place the resistance band around your wrists, palms facing in.
  • Press the arms out slightly to apply pressure to the band, and bend at the elbow to perform a biceps curl. Keep your elbows tucked against your ribs with each repetition.
  • Return to the starting position to perform a front raise. Elevate your straightened arms until they are parallel to the floor.
  • Continue this biceps curl/front raise progression for one minute.

Jump Squats
Muscles worked: glutes, hamstrings, quads, core, chest, calves

  • Position the band evenly above your knees.
  • Stand with your feet hip-width apart so there is resistance on the band. There should be no slack on the rubber, with a feeling of tightness along your outer thighs.
  • Hinge back at your hips so your thighs are parallel to the floor and your body weight is resting in both heels.
  • Swing your arms for momentum and explode up into the air. Land softly on your feet, and continue this jump-squat sequence for 12-15 repetitions.

Triceps Press
Muscles worked: triceps, core

  • Wrap the band around your left hand between the pointer finger and thumb. Place this hand on your right shoulder.
  • Grasp the other end of the band with your right hand.
  • Stand tall with your core muscles engaged, and fully extend your arm down so your hand falls next to the hip/upper thigh.
  • Continue for 12-15 repetitions, then repeat on the opposite side.

Earn it.

Ashley B. Greenblatt is a certified personal trainer and wellness coach. To learn more, visit