{"id":12672,"date":"2024-12-13T03:53:00","date_gmt":"2024-12-12T20:53:00","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12672"},"modified":"2024-12-13T03:53:00","modified_gmt":"2024-12-12T20:53:00","slug":"quick-hit-workout-resistance-bands","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12672","title":{"rendered":"Quick-hit Workout: Resistance Bands"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: rgb(218, 223, 225); margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8936%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 13pt;\"><strong>Key Takeaways<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<div class=\"SCXW238291342 BCX8\">\n<div class=\"OutlineElement Ltr SCXW238291342 BCX8\">\n<p class=\"Paragraph SCXW238291342 BCX8\"><span style=\"font-size: 13pt;\"><span class=\"TextRun SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238291342 BCX8\">Resistance bands are a great tool for\u00a0<\/span><\/span><a class=\"Hyperlink SCXW238291342 BCX8\" href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8653\/how-to-use-resistance-bands-correctly-a-beginner-s-guide-prevention\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"Hyperlink\">beginners<\/span><\/span><\/a><span class=\"TextRun SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238291342 BCX8\"> and the perfect choice for at-home and travel workouts. They are easily portable and <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW238291342 BCX8\">an<\/span> <\/span><a class=\"Hyperlink SCXW238291342 BCX8\" href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8580\/everything-you-need-to-know-about-resistance-band-workouts-what-makes-them-effective-how-to-get-started-and-how-to-up-the-intensity-everyday-health\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"Hyperlink\">effective and easily modifiable<\/span><\/span><\/a><span class=\"TextRun SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW238291342 BCX8\"> form of resistance, which makes them a great <\/span><span class=\"NormalTextRun SCXW238291342 BCX8\">option<\/span><span class=\"NormalTextRun SCXW238291342 BCX8\"> no matter your fitness or experience level.\u00a0<\/span><\/span><span class=\"EOP SCXW238291342 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/p>\n<p><span class=\"TextRun Highlight SCXW238291342 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">This blog presents a 20-minute full-body workout that combines resistance bands with body<\/span><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"normaltextrun\">&#8211;<\/span><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"normaltextrun\">weight<\/span><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"normaltextrun\"> exercises<\/span><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"normaltextrun\">, along with a split routine featuring 15-minute upper- and lower-body workouts that can be performed when you are traveling or otherwise unable to devote more time to physical activity. These quick-hit workouts can be the centerpiece of a physical-activity program that helps you develop both muscular and cardiorespiratory fitness, whether you exercise at the gym, at home or on the road.<\/span><\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW238291342 BCX8\">\n<p class=\"Paragraph SCXW238291342 BCX8\"><span class=\"TextRun Highlight SCXW238291342 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"eop\">This is the third blog in our series of quick-hit workouts. <\/span><span class=\"NormalTextRun SCXW238291342 BCX8\" data-ccp-charstyle=\"eop\">Check out the first two here:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<div class=\"OutlineElement Ltr SCXW255431543 BCX8\">\n<p class=\"Paragraph SCXW255431543 BCX8\">\u00a0<\/p>\n<p class=\"Paragraph SCXW255431543 BCX8\"><span class=\"TextRun SCXW255431543 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Quick-hit workouts that take 20 minutes or less are\u00a0<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">a great way<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> to incorporate resistance training into your routine without feeling like you <\/span><span class=\"NormalTextRun AdvancedProofingIssueV2Themed SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">have to<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> devote a full hour or even make your way to the gym. <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">Whether you are staying in a hotel room or simply unable to make it to the gym on a particular day, this <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">resistance band<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> circuit provides a quick cardio and resistance-training workout that can help keep you on track <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">with<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> your goals.<\/span><\/span><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW255431543 BCX8\">\n<p class=\"Paragraph SCXW255431543 BCX8\"><strong><span class=\"TextRun Highlight SCXW255431543 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">It\u2019s<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> important to note that these workouts can <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">form<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> the centerpiece of an effective total-body resistance-training regimen that also delivers cardio benefits in a short amount of time.<\/span><\/span><\/strong> <span class=\"TextRun SCXW255431543 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">You can <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">modify<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> the workouts as needed to align with your goals<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">, fitness level<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> and exercise preferences.<\/span><\/span><\/p>\n<p class=\"Paragraph SCXW255431543 BCX8\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">Th<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">e<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> total-body workout<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">, which combines resistance bands with <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">body-weight<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> exercises,<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> takes 20 minutes to complete and is an excellent choice if you are pressed for time, are missing a day at the <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">gym<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> or are looking for a way to complete a few short workouts while traveling for work, for example.<\/span><\/p>\n<p class=\"Paragraph SCXW255431543 BCX8\"><span class=\"TextRun SCXW255431543 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">Complete this workout for three rounds with little to no rest between exercises. Each round takes approximately six minutes, so adding one minute of rest between each round of exercises will create a 20-minute workout. If you <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">don\u2019t<\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\"> have the full 20 minutes available, complete as many rounds as possible based on your available time. <\/span><\/span><strong><span class=\"TextRun Highlight SCXW255431543 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">Keep in mind, <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">some exercise <\/span><span class=\"NormalTextRun SCXW255431543 BCX8\" data-ccp-charstyle=\"normaltextrun\">is always better than none!<\/span><\/span><\/strong><\/p>\n<p class=\"Paragraph SCXW255431543 BCX8\">\u00a0<\/p>\n<p class=\"Paragraph SCXW255431543 BCX8\"><strong><span class=\"EOP SCXW255431543 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW139172163 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW139172163 BCX8\">Total<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">-b<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">ody <\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">Resistance <\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">B<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">and and <\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">Body<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">-w<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\">eight<\/span><span class=\"NormalTextRun SCXW139172163 BCX8\"> Workout<\/span><\/span><span class=\"EOP SCXW139172163 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/strong><\/p>\n<\/div>\n<div class=\"OutlineElement Ltr SCXW255431543 BCX8\">\n<p><span class=\"TextRun Highlight SCXW128752372 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW128752372 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">You could also create a split routine where you alternate upper- and lower-body workouts and complete four or more workouts each week. This is a great <\/span><span class=\"NormalTextRun SCXW128752372 BCX8\" data-ccp-charstyle=\"normaltextrun\">option<\/span><span class=\"NormalTextRun SCXW128752372 BCX8\" data-ccp-charstyle=\"normaltextrun\"> if you know you may be away from your normal routine for a week or more. For these workouts, each round takes approximately four and a half minutes to complete, so completing three rounds with 30 seconds of rest between rounds creates a 15-minute workout.<\/span><\/span><\/p>\n<p>\u00a0<\/p>\n<p><strong><span class=\"EOP SCXW128752372 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW151870939 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW151870939 BCX8\">Lower-body Resistance Band and Body-weight Workout<\/span><\/span><span class=\"EOP SCXW151870939 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/span><\/strong><\/p>\n<p>\u00a0<\/p>\n<p><strong><span class=\"TextRun SCXW157501777 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW157501777 BCX8\">Upper-body Resistance Band and Body-weight Workout<\/span><\/span><span class=\"EOP SCXW157501777 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/strong><\/p>\n<p>\u00a0<\/p>\n<p><strong>Final Thoughts<\/strong><\/p>\n<p><span class=\"TextRun SCXW53538994 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Lack of time\u2014or a perceived lack of time\u2014is among the most common reasons <\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">people give<\/span> <span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">for <\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">not <\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">exercising or being active<\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">. Finding balance among life\u2019s usual obligations, such as work, <\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\">travel<\/span><span class=\"NormalTextRun SCXW53538994 BCX8\" data-ccp-charstyle=\"normaltextrun\"> and family routines, while still devoting time to health and physical activity, can often be difficult. This type of quick-hit workout that you can perform at home, in the park or in a hotel room may be just the thing to keep you on track.<\/span><\/span><\/p>\n<p><em><span class=\"EOP SCXW53538994 BCX8\" data-ccp-props=\"{\"><span class=\"TextRun SCXW78497091 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">Visit the <\/span><\/span><a class=\"Hyperlink SCXW78497091 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW78497091 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\">ACE Exercise Library<\/span><\/span><\/a><span class=\"TextRun SCXW78497091 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\"> to explore effective exercises categorized by body part, experience level and equipment availability. For each exercise, <\/span><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\">you\u2019ll<\/span><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\"> find a detailed explanation of <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\">proper<\/span><span class=\"NormalTextRun SCXW78497091 BCX8\" data-ccp-charstyle=\"normaltextrun\"> form, along with photo or video demonstrations.<\/span><\/span><\/span><\/em><\/p>\n<\/div><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8789\/quick-hit-workout-resistance-bands\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; Key Takeaways &#13; Resistance bands are a great tool for\u00a0beginners and the perfect choice for at-home and travel workouts. They are easily portable and an effective and easily modifiable form of resistance, which makes them a great option no matter your fitness or experience level.\u00a0\u00a0 This blog presents a 20-minute full-body &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12672","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12672","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12672"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12672\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}