8 Ways to Heat Up Your Band Workout

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Heat up your band workout

How to Heat Up Your Band Workout

Option #1: Go Heavy Using Pause-Reps

It’s easy to fall into the trap of always training with the same size band. Pause-Reps are a great technique that allow you to increase band resistance safely.

They allow you to take a short 5 to 10-second rest between intervals thus allowing you to push, pull or squat a heavier resistance.


Do a warm-up set to make sure the muscles are well activated. Then choose a heavier band. For example, instead of push pressing with a purple large band for 15 reps, move up to green XL.

The goal is still 15 reps. However, you are going to do 3 reps, rest 5 to 10 seconds and do another 3 reps. Repeat this for 5 intervals until 15 reps are completed.

Here are some other heavy band exercises for using Pause-Reps

Option #2: Increase Intensity Doing Repeat Sets

Similar to Pause-Reps is doing what we call Repeat Sets. Repeat Sets allow you to once again go heavy. But this time the emphasis is on getting a certain amount of reps in a very short 10-second interval.

The theory is that anyone can work hard for 10 seconds. The challenge is being able to repeat this 6 to 8 times while performing the exact same exercises with the exact same resistance.


Set an automated timer system like the Seconds Pro App for 10 seconds of work and 5 seconds of rest for 8 intervals.

Choose a band exercise like Hammer Curls. Perform as many reps as you can every set with your goal being to do the same amount of reps in every set. Always take only a 5-second rest between work intervals. If you go with a heavy band resistance it will be less reps which is the goal.

Option #3: Do Marathon Intervals

Every now and then we will go with 1-minute marathon intervals. These long work intervals are brutal but very effective at shredding up muscle by pumping large volumes of lactic acid and blood into the muscle.

We typically recommend taking a 1-minute rest between sets if you are repeating the same movement.


Pick a band exercise like Crossover Front Squats. Set a 1-minute timer and get ready to go. Perform as many reps as possible in 1 minute. My goal is usually 30 to 40 reps.

After 1-minute intervals take a 1-minute rest and repeat 2 more work intervals. You are welcome to put your body under some serious tension by going with really heavy bands. But realize reps will be less.

Here is a Crossover Band setup

Option #4: Don’t Resist…Assist

Sometimes the body needs to exercise with lighter loads. Bands allow you to assist any body weight movement and in the process lighten the load.

What is interesting is when you lighten the load and slow down the movement, you are able to really dial in on getting tremendous muscle recruitment. Better recruitment means better definition, increased work output and typically a pretty good muscle pump.


Push Ups and Pull Ups are my favorite bodyweight exercises to assist. To effectively do assisted band training, you need to provide the body with at least 30% to 40% assist so you can knock out 15 to 20 reps or do really slow reps.

Now if you can already do this many reps without assistance, we recommend going with a more advanced variation like Single Arm Push Ups or Feet-Elevated Push Ups.

Here are a few assisted band ideas

Option #5: Forget the Gym – Find a Playground

I have written a lot about the benefits of training in different locations. Fortunately bands allow you to train anywhere making your training locations endless.

Changing up locations forces you to change up your routine which, in turn, makes the body adapt. It also decreases the chance of overuse training issues that can come with doing the same workout too frequently.


One of my favorite non-gym workouts is hitting the playground or local track. Take a couple of bands along and challenge yourself to do exercises you would not traditionally do.

For example, 20-yard Bear Crawls, Hill Runs, Burpee Push Ups every 15 yards or Frog Jumps for 40 yards. Don’t worry about muscle isolation or getting the workout exactly right. Just set a timer or a distance and go for it. If it’s easy, repeat it 4 or 5 times.

See why bands make playgrounds your instant gym

Option #6: Add in Some Deadweight

Adding bands to any free weight exercise creates a contrast training effect that can’t be simulated any other way. Contrast training provides all the benefits of training with a constant gravity dependent free weight resistance and a variable ascending band resistance.

However, how you set this up can be a little challenging to figure out. Hooking up the Band Belt System allows you to perform a ground-based barbell or dumbbell exercise while having your lower body constantly loaded with band tension.

See the Band Belt System setup


Choose any free weight exercise you enjoy doing that allows you to keep your feet on the ground. Make sure you have a bench or stool to sit on between intervals so you can decrease the load on your body from the band system.

Perform 5 intervals of 8 to 10 reps with a 30-second rest between intervals and move on to a new exercise. Just make sure you unhook the Band Belt System or sit down in between sets to take the tension off your lower body.

Option #7: Go Unilateral

One of the absolutely easiest ways to heat up your band workout is going unilateral. These types of workouts are super easy to set up and require minimal equipment.

They also keep work/rest times easy to monitor and automatically crank up your core which instantly makes any exercise harder.


Choose a band exercise like Split Squats. Set your interval timing system for 45 seconds of work and 15 seconds of rest. Get ready to pound out 4 work intervals on each side. Rest 2 minutes and choose an upper body exercise to repeat this same sequence.

Option #8: Go Running

Seriously, go for a run but take along a band. Here is how to transport the band while running.

Combining a steady state cardio exercise with a high intensity strength exercise will shock the heck out of your body. After doing this workout you will love going back to more traditional circuit-based workouts.


Run a mile and stop to do 2 band exercises following 20-second on and 10-second off x 12 total intervals (6 per exercise). Once completed, run another mile and repeat with 2 new band exercises. Choose how many miles you wish to go and plug in 2 new band strength exercises each time.

Here are 12 exercise you are welcome to use