15-Minute Resistance Training Routine for Women to Target Stubborn Fat

If you’re looking to tone and target abdominal fat, arm fat, and leg fat in a short, effective workout, this 15-minute resistance training routine is for you! Using Game Day's resistance bands, you’ll get a powerful strength workout that’s both challenging and efficient. Make sure to secure yours from our store before beginning!

 

Let’s jump in! All you need are these high-quality resistance bands for added resistance and tension, making your workout accessible anywhere.

 

Equipment Needed:

 

• Resistance Bands Set with Tension Pull Rope

• Heavy Duty Latex Resistance Band

• Resistance Bands with Handles

 

Workout Structure:

 

Each exercise is designed to target the abs, arms, or legs. Perform each move for 45 seconds and rest for 15 seconds before moving to the next exercise. Complete the circuit twice.

 

Warm-Up (2 minutes)

 

Start with 1 minute of dynamic warm-up moves like arm circles, high knees, or marching in place to prepare the muscles.

 

The Workout

 

1. Standing Band Rotations

 

Targets: Abdominals, obliques

 

• Using the Resistance Bands with Handles, anchor one end in place.

• Stand with feet hip-width apart, hold the handle with both hands, and extend your arms straight out.

• Rotate your torso to the right, keeping your hips stable, then return to the center. Rotate to the left.

• Tip: Focus on squeezing your core as you twist.

 

2. Resistance Band Squats

 

Targets: Glutes, thighs, abs

 

• Step on the Heavy Duty Latex Resistance Band with feet shoulder-width apart.

• Hold the band handles near your shoulders, adding resistance as you squat down and rise back up.

• Tip: Engage your core and press through your heels to lift.

 

3. Standing Shoulder Press with Resistance Bands

 

Targets: Shoulders, arms

 

• Stand on the Resistance Bands Set with Tension Pull Rope and hold the handles at shoulder height.

• Extend arms overhead in a shoulder press, then slowly lower back to shoulder level.

• Tip: Keep a slight bend in the knees and engage your core throughout.

 

4. Resistance Band Deadlift

 

Targets: Hamstrings, glutes, lower back

 

• Stand on the Heavy Duty Latex Resistance Band with feet hip-width apart.

• Holding the band handles, bend forward at the hips, keeping your back flat and core engaged.

• Return to standing, squeezing your glutes at the top.

• Tip: Keep the band taut to activate the glutes and hamstrings fully.

 

5. Resistance Band Side Steps

 

Targets: Outer thighs, glutes, core

 

• Place the Resistance Bands Set with Tension Pull Rope around your thighs.

• Step side-to-side, maintaining tension in the band as you move.

• Tip: Keep knees slightly bent and maintain a steady pace for maximum burn.

 

6. Bicep Curls with Resistance Bands

 

Targets: Biceps, forearms

 

• Stand on the Resistance Bands with Handles and grip the handles.

• Curl the bands up to shoulder height, squeezing your biceps at the top of each curl.

• Tip: Keep elbows close to your sides to fully engage the biceps.

 

7. Banded Leg Lifts

 

Targets: Lower abs, hip flexors

 

• Lie on your back and place the Heavy Duty Latex Resistance Band around both feet.

• Lift legs to a 90-degree angle, keeping tension in the band, then slowly lower back down.

• Tip: Keep your core tight and don’t let your lower back arch.

 

Cool-Down (1 minute)

 

Stretch out your arms, legs, and core with gentle movements to aid in recovery.

 

In just 15 minutes, you’ve completed an intense workout targeting stubborn abdominal, arm, and leg fat. This quick yet effective routine is perfect for women looking to strengthen, tone, and burn fat using resistance bands right at home. Grab your bands from our collection and make this workout part of your weekly routine!