A resistance band helps strengthen and tone your muscles and can be used to stretch and elongate the muscles, preventing injury and muscle pain.

Try this simple and quick HIIT routine with resistance bands and to feel the burn.

Perform each of these exercises consecutively with no break in between. After you’ve completed each exercise once, take a 1 to 2-minute break and complete the circuit 3 to 5 more times.

Lunge jumps (no band) – 10 to 15 reps per side

  • Begin standing with your feet shoulder-width apart
  • Simultaneously jump your left leg forward and your right leg back into a lunge position
  • Pause briefly to balance before jumping to switch your legs midair so that you land in a lunge position with your right leg in front for one rep
  • Continue jumping back and forth without losing your balance

Burpee with a jump squat (no band) – 15 to 20 reps

  • Lower yourself down into a squat position
  • Once you have lowered yourself down as far as possible, place your hands on the floor and jump your feet back into a plank position
  • Pause briefly before jumping your feet inward into a squat position
  • Drive through your lower body and propel yourself into a jump
  • Land softly for one rep

Mountain climbers (no band) – 50 reps

  • Begin in a traditional plank position, with your shoulders over hands and your weight on the toes
  • Engage your core and bring your right knee forward under your chest
  • Once your right foot leaves the floor, switch legs and bring the left leg forward into your chest
  • Continue switching legs, picking up the pace until it feels a little like you’re running in a plank position

Hip hinge and row – 25 reps

  • Stand with both feet hip-width apart and firmly planted on a resistance band
  • Hold one end of the resistance band in each hand, palms facing inwards
  • Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight and hands under your shoulders
  • Bend your elbows and draw the band towards your chest
  • Slowly straighten your arms and lower your hands back to the starting position for one rep

Donkey kick – 25 to 50 reps

  • Get on all fours with your hands stacked directly under shoulders and knees under your hips
  • Loop the resistance band around your left ankle and the arch of your right foot
  • Maintaining the 90-degree bend in your knee, slowly lift your right leg straight back and up toward the ceiling, pushing against the resistance of the band
  • Stop right before your back starts to arch, or your hips begin to rotate
  • Lower your right leg back down to the starting position for one rep
  • Once you are done the reps on this side, rearrange the resistance band and repeat the movement on the opposite leg