Express Plan : Beginner Resistance Band Workout Plan to Tone your Body in less than 20 minutes a day

Resistance band workouts are a great way to get in shape without spending hours at the gym. The Express program utilizes elastic resistance bands to give you quick and effective strength training sessions that can be completed in as little as 20 minutes a day. This is the perfect workout for busy schedules and beginners alike.

Express resistance bands workout

Is 20 minutes of sport a day enough to get results ?

Yes, an efficient resistance bands workout can be done in just a 20-minute session, as long as you push yourself to compensate for the short period of time.  

The Elastic Express Program was designed specifically for this purpose, concentrating on sets to muscle failure to ensure that you get the most out of your short workout.

Goal and duration of the program

Rapid weight gain

The main objective of the program is to obtain the most results possible (hypertrophy, strength and muscular endurance) in the least amount of time possible, and therefore have an optimal time-result ratio. This program will allow you to obtain an athletic and muscular physique in 20 minutes per day.

If you want to maximize muscle gain and are willing to spend time on it (+50 min per day, 5x per week) we recommend our SmartGains program for muscle gain with resistance bands.

Program length

This weight training program is spread over 8 weeks. It consists of 4 sessions per week for the first 4 weeks and 5 sessions per week for the next 4 weeks. Each session lasts less than 20 minutes per day.

Example of a typical 20 minute session


Each session is a Full-Body workout based mainly on coumpound exercises (bench press, squat, deadlift, ...). These are the most effective resistance bands exercises for muscle gain.  There are 5 exercises per session, all performed in a single set of 15 to 30 repetitions, until muscle failure. 

Watch the first session in video : 

Seance elastiques musculation

The equipment

This program was designed to be performed with the SmartWorkout Elite equipment and the bar for resistance bands only: no need for a chair, door, or other accessories. You can train wherever you want without constraint: at home or outside.

Don't have your resistance bands set yet? Click on the button below to learn more about SmartWorkout Elite equipment :