The mini resistance band is a great way to build strength, especially at home. Resistance bands are easy to use, extremely versatile, and effective at working your muscles.

Resistance bands are usually made from synthetic fiber like latex or rubber and can be looped around arms, legs, and ankles to create tension when you work out.

This simple and slim fitness equipment packs some significant benefits. A 2019 review study published in Sage Open Medicine found that resistance band training provides similar strength gains to using conventional gym equipment resistance training.

As far as weight loss goes, a 2022 study published in Frontiers in Physiology compared three resistance training types (own body weight, resistance bands, and free weight) used for at least four weeks. Researchers concluded that resistance bands could affect body composition by reducing body fat in people who are overweight. The authors determined that training with resistance bands was more effective than other forms of training, including free weights and bodyweight exercises, in terms of reducing body fat.

These small, portable pieces of rubber don’t get nearly enough credit. Resistance band workouts offer many benefits, including:

• Improving overall body strength
• Offering adjustable levels of tension
• Increasing mobility
• Being low-impact and joint-friendly
• Being easy to stow in your closet or take with you on the go

This 21-day challenge is a great way to help build strength and gain mobility. All you have to do is grab a mini band (pick your resistance, but make sure to have a few levels on hand), carve out an exercise space at home, and follow the instructions below.

Over 21 days, you’ll alternate working your upper body, lower body, butt, and abs (with rest days worked in, of course).

While the total amount of time for each workout will depend on the specific exercise and your pace, you should do three sets of 12-15 reps for each exercise listed each day.

On the final day—day 21—you’ll do a “Total Body Burner,” during which you’ll choose one exercise from each category (upper body, lower body, butt, abs) and do each move for 45 seconds, back to back, for three rounds, resting for 60 seconds between each round.

See below for examples and directions for each move in this 21-day challenge.

Working your biceps, triceps, shoulders, and lats, these exercises will challenge your upper body:

• Half-kneeling single-arm row
• Triceps overhead extension
• Biceps curl
• Lat pulldowns
• T-shoulder raise

Half-kneeling Single-arm Row

Get into a half-kneeling position with your right knee down and left foot flat on the ground; the mini band should be around the front of your left foot, with the other side in your right hand. Keeping your back flat, lean forward slightly, and pull your elbow back and up near your right hip. Lower arm back to start and repeat. Do the desired amount of reps and then switch sides.

Triceps Overhead Extension

Stand tall with feet hip-width apart. Holding a resistance band in your right hand, palm facing body, bend your right elbow, lowering it toward the back of your right shoulder. Place your left hand behind your back at waist height, palm facing out, and grab the resistance band. Keeping your left arm steady, extend your right arm up. Slowly lower back down and repeat. Do the desired amount of reps and then switch sides.

Biceps Curl

Get into a half-kneeling position with your right knee down and your left foot flat on the ground; mini band should be in the crevice of your left knee. Grab the mini band with your left hand, palm facing up, and curl the band up towards your shoulder. Slowly lower the band back down and repeat. Do the desired amount of reps and then switch sides.

Lat Pulldowns

Loop a mini band around both hands and make two fists. Extend arms straight overhead. Keeping your left arm in place, pull your right arm down, bending your right elbow to 90 degrees, coming in line with your right shoulder. Slowly raise the right arm back overhead. Repeat on the left side. Do the desired amount of reps, continuing with alternate arms.

T-shoulder Raise

Stand with feet hip-width apart, holding a mini band in front of your thighs. Lift arms to shoulder height and then extend both arms straight out to sides to form a T-shape. Bring arms back in, lower them back to start, and repeat for the desired reps.

With bigger movements and a challenge to your balance, the following lower body exercises will target your quads, outer thighs, hips, and butt:

• Knee drivers
• Monster walks
• Squat to lateral leg lift
• Overhead squat
• T-rotational lunge

Knee Drivers

With a mini band around the forefoot of both feet, stand with feet shoulder-width apart. Drive your left knee up, then bring your foot back down to the floor. Do desired amount of reps, continuing to alternate legs.

Monster Walks

Place a mini band around your ankles and stand with your feet hip-width apart. Bend knees slightly, and with abs engaged and glutes tight, take four steps forward, and then four steps backward. This is one rep. Keep tension on band at all times, and do desired amount of reps.

Squat to Lateral Leg Lift

Stand with feet hip-width apart with a mini band placed just above knees and hands clasped in front of chest. Bend your knees, push hips back and lower into a squat. Rise up standing, and simultaneously lift your right leg out to the side; keep knee straight. Lower right leg down and squat again. This time when you rise back to stand, lift your left leg out to the side and then lower it back down. This is one rep. Do desired amount of reps.

Overhead Squat

Place one mini band just above your knees and one around your wrists. Stand with feet shoulder-width a part, chest high, and abs tight. Keeping tension on the band, lift your hands above your head as you push your hips back, bend knees, and lower down, bringing hips to just below parallel. Push into heels to rise to standing. This is one rep. Do desired amount of reps.

T-rotational Lunge

Stand with feet together, slightly closer than hip-width apart, with a mini band in your hands, and arms extended, shoulder-width apart. Step your right foot back, lowering down into a lunge. From here, immediately rotate torso to the right as you pull the band apart, forming a “T.” Drive through your right heel to return to standing as you allow hands to come back together and the band to close. Do desired number of reps and switch sides.

You’ll feel the burn with these exercises targeting your glutes and outer thighs. Always make sure to practice proper form and protect your back.

• Standing Glute Kickbacks
• Deadlift
• Clam Shells
• Fire Hydrants
• Mini Leg Circles

Standing Glute Kickbacks

Place a mini band around your ankles and stand with your left leg in front of your right; right toes should be diagonally behind your left heel on the ground, creating tension in the band. Clasp your hands in front of your chest, squeeze abs, and tuck pelvis as you kick your right leg back, keeping your knee straight. Return your right foot to the ground, keeping tension in the band. This is one rep. Do the desired number of reps and then switch sides.

Deadlift

Place a mini band underneath the ball of your right foot, holding the opposite end in both hands. With a slight bend in your knees, hinge at your hips, lowering your torso until your hands are at or below your knees. With control, rise to standing. Lower back down and then repeat.

Clam Shells

Lie on one side with a mini band placed above your knees and legs bent to 45 degrees; make sure your hips and knees are stacked. Keeping feet together and abs tight, raise your top knee as high as possible. Pause for one count, and then slowly lower your top knee back down. Do the desired number of reps and switch sides.

Fire Hydrants

Place the mini band just above your knees and get onto all fours with your knees under hips and hands under shoulders. Without shifting your hips, lift your left knee out to the side. Slowly return to start. Do the desired amount of reps and switch sides.

Mini Leg Circles

Place the mini band just above your knees and get onto all fours with your knees under hips and hands under shoulders. Without shifting your hips, lift your left knee out to the side. From here, perform mini clockwise circles with leg, followed by mini counterclockwise circles. Do the desired amount of reps and switch sides.

Going beyond crunches, use your mini resistance bands to work your core with these exercises:

• Bicycle crunch
• Plank jacks
• Mountain climbers
• Dead bug
• Plank tap outs

Bicycle Crunch

Place a mini band around feet, and lie face up. Lift your head and shoulders up, with fingertips lightly placed on the back of your head. Using your core, rotate at your waist, bringing your right elbow to left knee as the right leg straightens. Return back to center and then repeat with the opposite side. Continue to alternate.

Plank Jacks

Place a mini band around your ankles and get into a forearm plank with abs tight. From here, jump feet out to a wide V-shape and jump them back in again. Continue jumping feet in and out.

Mountain Climbers

Get into a straight-arm plank. With your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to start, then repeat the move with your left leg. This is one rep. Do the desired amount of reps.

Dead Bug

Place a mini band around your feet and lie face up with your arms extended straight up and legs in a tabletop position with knees bent to 90 degrees and stacked over hips. Keeping your lower back anchored to the ground, slowly extend your right leg straight out while simultaneously dropping your left arm overhead. Bring your arm and leg back to the start, and repeat on the other side. This is one rep. Do the desired amount of reps.

Plank Tap Outs

Place a mini band around your wrists and get into a straight-arm plank. Keeping your back flat and core tight, step the right hand out to the side and then back in, followed by the left hand. Next, step the right hand forward and then back in, followed by the left. This is one rep. Do the desired amount of reps.

Resistance bands are a great way to build strength. Following this simple 21-day challenge can help you get extra strength benefits without spending hours in the gym lifting weights.