Swipe to the left

​The 20 Minute At-Home Workout that Will Help You Reach Your Fitness Goals

By Brandon Pytel and Hillary Oberpeul January 15, 2018

A new year means new goals—and after a month of running around during the hectic holiday season, it’s probably time to hit the reset button with a New Year's Resolution! Maybe you want to lose weight, or try a new workout or even just be more active. No matter what, having a New Year’s Resolution can be helpful because it gives you something to work toward (can you say #goals?).

Physical activity is important, just ask the Surgeon General. It’s been shown to strengthen your bones and muscles, it reduces stress and depression, and it even lowers your risk of long-term health issues! It’s recommended you get moving at a moderate-intensity—think something that makes it hard to talk and exercise at the same time, but not impossible—for 2.5 hours per week.

And one of the best things to remember as you start your 2018 wellness journey? Health is wealth. So every small step you take to improve your health (like just making a resolution) can have a huge impact down the line—all you have to do is stick with it!

We know, we know, that’s easier said than done. Curling up on the couch or hanging out with your favorite people after work sounds like more fun than a sweat session at the gym. But who said your workouts have to feel like work or take up all your free time?!

They don’t. Actually, having fun has been shown to help you stick to your workout routine. It makes sense—we make time for the things (and people) we find enjoyable. So grab a workout buddy and try our 20 minute workout—no gym required.

The Warm Up

Before you work out, make sure your muscles and joints are ready to go by doing a quick warm up. Try warming up with movement, otherwise known as a dynamic warm up. Start with high knees, butt kicks and karaoke running in 30 second intervals to get your blood pumping. Then follow it up with a few body-weight exercises to loosen up your muscles—like squats, pushups and lunges.

The Workout

The best thing about this workout? All you need is 20 minutes and a resistance band, like the TheraBand® CLX™ band, to complete it! Resistance bands, like the CLX, are often used as alternatives to free weights. They still workout your muscles like free weights but have unique grip and anchor options that let you be creative with your movements while training strength. Plus, a resistance band fits right in your pocket, so you can take this workout wherever you go.

Do each of these moves for 45 seconds, then take a 15-18 second break in-between.

1. Upright X Row

Targeted muscles: delts, traps, biceps and rhomboids


  • Place your feet in the center loops of the CLX band.
  • Grab the end loops of the band, holding the end attached to your left leg in your right hand, and the end attached to your right leg in your left hand, forming an X in front of you.
  • Keeping your knees slightly bent, lift your hands straight up to your chin.
  • Your hands should stay close to your body, with knuckles facing down.
  • Return to the starting position, then repeat.

    2. Squat and Twist

    Targeted muscles: full body


    • Place your feet in the center loops of the CLX band.
    • Grab the end loops of the band (with an open grip), the end attached to your left leg should be in your right hand, and the end attached to your right leg should be in your left hand, forming an X in front of you.
    • Step out to your right and squat down, while moving your arms out in front of your chest.
    • Come back to the starting position, and repeat with your left side.

    3. Lateral Straight Leg Raise

    Targeted muscles: delts, glutes, quads and obliques


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Start with your arms overhead, then drop one arm to the side while lifting the leg on that same side.
    • Return to the fully extended starting position, then repeat.
    • Repeat on the other side of your body.

    4. Lateral Raise

    Targeted muscles: delts


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand with your palms toward your body.
    • Keeping your knees slightly bent, raise your arms so that they are straight out to the side at shoulder level.
    • Slowly lower them back down to the starting position.
    • Repeat.

    5. Sit to Stand

    Targeted muscles: quads, glutes and core


    • You’ll need a chair (or exercise ball) for this one! Sitting at the edge of the chair, put your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Put your hands at shoulder height, with your elbows at 90 degrees.
    • Keeping your core tight and shoulders back, stand up.
    • Slowly lower back to a seated position, then repeat.

    6. Front Raise

    Targeted muscles: delts, abs, pecs and obliques


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Stand with your feet hip-width apart, with your knees slightly bent.
    • Raise your arms (palms facing down) straight in front of you until they’re at shoulder height.
    • Slowly lower them to your waist, then repeat.

    7. Body Jump

    Targeted muscles: full body


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Stand with your feet shoulder-width apart, lowering into a semi-squat position.
    • Bring your hands up to your shoulder with your elbows in front of the band.
    • Jump upward while extending your arms straight overhead.
    • Landing softly, then jump up again while extending your arms.
    • Repeat.

    8. Bird Dog

    Targeted muscles: full body


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Kneel down on all fours, stacking your shoulders over your wrists and your hips over your knees.
    • Extend your left leg as you simultaneously extend your right arm.
    • Slowly return to the starting position, then do the same on the opposite leg and arm.
    • Repeat.

    9. Calf Raise

    Targeted muscles: calves


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Raise your hands onto your shoulders, with your elbows in front of the band.
    • Push the balls of your feet into the ground to raise up on your toes.
    • Hold in this position for a moment, then slowly lower yourself to the ground.
    • Repeat.

    10. Good Morning

    Targeted muscles: glutes, core and lower back


    • Place your feet in the center loops of the CLX, holding the end loops in each hand.
    • Stand with your feet shoulder-width apart, with your knees slightly bent.
    • Bring your hands up to your shoulders with your elbows in front of the band.
    • Bend at your waist while pushing your glutes back and keeping your back straight.
    • Return to the starting position and squeeze at the top.
    • Repeat.

    11. Bicep Curl

    Targeted muscles: biceps


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Stand with your feet hip-width apart, holding your hands so your forearms are parallel to the ground (there should be tension in the band; if there isn’t, move your hands a loop closer to the center of the band).
    • Keeping your palms facing up, raise your hands to your shoulders by bending at the elbow (keep your upper arms at your sides).
    • Hold briefly and slowly return to starting position.
    • Repeat.

    12. Russian Squat

    Targeted muscles: glutes, hamstrings, quads and delts


    • Place your feet in the center loops of the CLX band, crossing the band in front of you and placing your forearms through the end loops.
    • Make sure left foot is attached to right forearm and vice versa. Stand with feet hip-width apart
    • Cross your arms out in front of you, parallel to the ground, touching each elbow with your hand.
    • Keeping your chest up, squat down until your thighs are almost parallel with the floor. Keep your core tight and make sure that your knees don’t go over your toes.
    • Return to the starting position, without locking your knees.
    • Repeat.

    13. Tricep Extension

    Targeted muscles: triceps


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Squat down, with your arms bent, elbows back, and hands at chest height.
    • Extend one arm back until it’s straight, then return to the starting position.
    • Alternate arms as you repeat the exercise.

    14. Pressing Fast Feet

    Targeted muscles: delts and glutes, plus cardio


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Stand with your feet shoulder-width apart, with your hands at chest height.
    • Press your arms straight out in front of you, then return them back to center, while you simultaneously move your feet in small, quick steps.
    • Repeat.

    15. Squat to Overhead Press

    Targeted muscles: full body


    • Place your feet in the center loops of the CLX band, holding the end loops in each hand.
    • Stand with your feet shoulder-width apart and raise your hands to shoulder height.
    • Squat down until your thighs are parallel to the floor, then stand up again.
    • As you reach standing position, press your hands directly above your head until your arms are fully extended.
    • Return to the starting position and repeat.

    16. Reverse Fly

    Targeted muscles: delts, traps, triceps and rhomboids

    • Start in a two-handed position, holding one loop of the CLX band in each hand, each hand separated by two loops.
    • Standing with knees slightly bent, hold your hands so your elbows
      are bent to about 90 degrees, with palms facing inward.
    • Straighten your arms as you squeeze your shoulder blades back and together.
    • Slowly return to the starting position.
    • Repeat.

    17. Tricep Pressdown

    Targeted muscles: triceps


    • Start in a two-handed position, holding one loop of the CLX band in each hand, each hand separated by two loops.
    • Place the CLX band around the back of your neck.
    • Keep your elbows at your sides as you extend your arms until your forearms are parallel to the floor.
    • Press down until your arms are straight and your elbows are fully extended.
    • Slowly come back to your starting position. Make sure you keep your shoulders and arms steady.
    • Repeat.

    18. Chest Fly

    Targeted muscles: delts, pecs and rhomboids


    • Start in a two-handed position, holding one loop of the CLX band in each hand, each hand separated by two loops.
    • Place the CLX around your back at chest height, then stand with knees slightly bent.
    • Extend your hands out, then bring them to the center of your body (keeping arms slightly bent).
    • Slowly return to the starting position.
    • Repeat.

    19. Pushup

    Targeted muscles: pecs


    • Start in a two-handed position, holding one loop of the CLX band in each hand, each hand separated by two loops.
    • Wrap the band around your upper back.
    • Start in a plank position, then lower to the ground.
    • Repeat.

    Protip: if you’re having difficulty, use your knees on the ground as support.

    The Cooldown

    You’re done! Well, almost. Just like your muscles need a warm up, they also need a cooldown! Take a few moments to stretch your main muscle groups: arms, legs, core, chest and shoulders. If you’re working on extending your flexibility (or you just need a little help touching your toes), give yourself a hand with a stretch aid. That way, you can benefit from all of your stretches, without hurting yourself.

    The Recovery

    Feeling a little sore after this workout? Relieve that post-workout feeling with two great at-home options: a massage roller and cold therapy. Massage rollers, like the TheraBand® Roller Massager, can help relieve the pain associated with sore muscles. You can roll whichever muscles are feeling sore and control the depth of the massage (so you don’t end up in more pain than when you started).

    When you’re done with the roller, you can also use cold therapy to find relief. You may think of ice when you think cold therapy, but a topical pain reliever, like Biofreeze® Pain Reliever, can actually give you the more relief! And you get those benefits without having to sit still. That way you can get relief while you go on with your life.

    The New (Healthier) You

    Let’s be real, life is busy. And getting to the gym to fulfill your new year’s resolutions can feel a little daunting. That’s why it’s great to have an at-home workout, like this one, on hand. It can be the first step to fulfilling your New Year’s Resolution and starting your journey to a healthier lifestyle. And remember, your resolutions are just that: part of a journey. Do what you can, and keep working toward your goals—2018, here we come!