Walking Workout with Resistance Bands - Video

Walking with resistance bands allows you to exercise your upper body and at the same time your legs are getting great exercise. It's a perfect addition to your routine if one of your goals is to firm up or to build strength. Aim to do this workout two or three times a week, remembering to allow 48 hours before doing another strength workout targeting your upper body.742ae3f6-9c0b-4937-aa98-2d3a4ca1afb016207267016396

Start your workout by warming up for 5 to 10 minutes with some easy-paced walking, gradually increasing to a moderate pace. Then move on to the first exercise as you continue walking. After you complete the recommended number of reps, place the band around your neck, speed up to a brisk pace, and walk for 2 minutes. Continue with each subsequent exercise followed by 2 more minutes of brisk walking. It's natural to slow your pace when you are doing the band exercises. Finish with 5 to 10 minutes of easy walking to cool down. You can repeat the series of exercises for a longer workout.

When using resistance bands, you can increase the resistance by adjusting your hand position to shorten the length of the band. To decrease the resistance, lengthen the amount of band you are stretching. To make this workout easier, do the moves with a lighter resistance band or none at all. To make it harder, use a stronger resistance band or increase the number of reps you are doing, up to 20 reps for each exercise.


As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

Sign Up
Harvard Health Publishing Logo

Thanks for visiting. Don't miss your FREE gift.

The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

Harvard Health Publishing Logo

Health Alerts from Harvard Medical School

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

BONUS! Sign up now and
get a FREE copy of the
Best Diets for Cognitive Fitness

Harvard Health Publishing Logo

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the Best Diets for Cognitive Fitness.