Crush Your Week: 5 Resistance Band HIIT Workouts
This week's short, 15-20-minute Crush the Week workouts, courtesy of Spartan SGX Coach Alvin Arzadon, are high-intensity, high-repetition exercises that incorporate resistance bands to increase the difficulty of the workouts. We recommend using light-to-moderate resistance bands to get the full effect.
What are the benefits of high-intensity interval workouts?
Working out at a high intensity with resistance bands can improve your training in several key areas, including:
- Improving aerobic endurance
- Building foundational strength
- Improving core strength
- Enhancing overall cardiac health
- Maintaining peak mobility and flexibility
Workout: The Banded Booty
Two circuits, each a 10-minute AMRAP (as many rounds as possible) with 30 seconds of work followed by 30 seconds of rest. Rest 90 seconds between circuits.
Circuit I
- Banded squat
- Jumping lunges
- Banded glute bridge
Circuit II
- Banded reverse lunge
- Jump squats
- Banded kettlebell swings
Workout: Band to 10
Pyramid workout where you'll perform 1 rep of each exercise, then 2 reps of each exercise up until 10 reps, then count back down to 1 rep. For time.
- Banded thrusters
- Burpees
- Banded kettlebell swings
Workout: The Banded Bells
Two separate circuits, each performed for 5 rounds in an E2MOM style (every 2 minutes on the minute). You'll perform the prescribed reps of each exercise in under 2 minutes, then rest the remainder of the 2 minutes before moving on to the next exercise. Rest 2 minutes between circuits.
Circuit I
- 15 banded goblet squats
- 15 banded kettlebell sumo deadlifts
- 15 banded Russian kettlebell swings
Circuit II
- 15 banded double kettlebell deadlifts
- 15 (per side) banded gorilla rows
- 15 banded kettlebell chest presses
Workout: The Running Band-It
Start and end this workout with 100 walking lunges each. In between, perform three rounds of the below circuit.
- 200-meter run
- 20 banded thrusters
- 200-meter run
- 20 banded push-ups
- 200-meter run
- 20 banded mountain climbers
Workout: Resistance
Two different circuits, each a 12-minute AMRAP (as many rounds as possible). Rest 90 seconds between circuits.
Circuit I
- 10 plank punches (right side)
- 10 banded bridges (right side)
- 10 plank punches (left side)
- 10 banded bridges (left side)
- 10 V-ups
Circuit II
- 10 (per side) banded dead bugs
- 30-second hollow body hold
- 30-second banded mountain climbers
