Bands-only HIIT — 30-min low-impact fat burn (Home)
30–35 min
Beginners–Intermediate
Home Setup
Joint-friendly
Who it's for
- Beginners–intermediate level
- Home setup training
- Joint-friendly cardio/strength
- Low-impact fat burn
Equipment needed
- Long resistance band
- Mini-band
- Light dumbbells (optional)
Session (≈30–35 min)
Warm-up (5–6 min)
Cat–camel ×6, Hip hinge drill ×8, Ankle rocks ×8/side, Shoulder circles ×10.
Main (22–24 min)
Circuit ×3 rounds (work 40 s / rest 20 s):
Banded Good Morning — hip hinge focus (hamstrings/glutes)
Mini-band Lateral Walk — pelvis level, toes forward
Banded Chest Press (standing) — staggered stance, ribs down
Banded Row (anchored) — elbows low-to-mid, squeeze back
DB Goblet Hold March — core brace, slow steps
Finisher (3 min)
Shadow boxing: 3×40 s on / 20 s off (low impact).
Cool-down (4–5 min)
Couch stretch 45 s/side, Hamstring stretch 45 s/side, Box breathing 1 min.
Progression
Add 1 round or increase tension by 10–15%.