Blast body fat & tone up WHILE watching TV - with the £3 gadget proven to work (2025)

DO you long for the day when you finally shed that extra padding around your middle and have abs an A-lister would be proud to parade?

Don't we all?! With March just around the corner, we're on the home run to summer... and we all know what that means, more skin on show!

So if you, like the rest of us, are keen to feel a bit more toned and shed a bit of winter weight in time for the summer holidays, we've got just the answer.

And you don't even have to leave your living room, for this workout can be done while watching the telly!

And what's more, you won't have to splash a small fortune on workout gear or have loads of space.

All you need is a pack of resistance bands.

Not only are they lightweight, portable and affordable, they can take your workout intensity up a notch as they add extra resistance to your regular bodyweight exercises.

Research has found that these elasticated straps can really help you shape up.

A 2022 study found that resistance bands improved body composition, or body shape, by helping to reduce fat in overweight or obese people better than other types of resistance training, including free weights and bodyweight exercises.

Separate research published in SAGE Open Medicine revealed resistance bands provide similar strength gains to using conventional gym equipment.

Liam Grimley, personal trainer and founder of 432 Fitness, says: "Resistance-based exercise is the best way to build muscle.

"This in turn helps to increase metabolism so you’re burning more calories, even at rest.

"If it’s the toned look you’re after, resistance exercise needs to be part of your routine."

Which band do I need?

There are several different types of resistance band.

Loop bands, also known as mini bands, are smaller circular loops which often come in different colours to indicate how much resistance they offer.

"Thicker bands will be harder," says Liam who adds that flat, non-looped bands, which are often longer and thinner, are often used to tie around anchor points (such as a sturdy table leg) for various exercises.

"You can also get looped bands which are longer and typically thicker and larger than mini bands," he says.

"These can help with pull-ups, however they can be used for a number of different exercises."

Liam has put together a five-move resistance band workout that will work your entire lower body, including your hamstrings, which run down the back of your thighs, your quads, which run down the front of your thighs, and your glutes, or butt muscles - the biggest in the body.

For each move, you will need a mini band and a longer loop band.

Aim to complete 10 to 15 reps of each exercise and do three to four sets of each exercise, with a 30 to 45 second break between.

1. Hip thrust

Lie on the ground facing upwards. Your knees should be bent with your feet flat on the floor.

To really make this work your glutes, use two bands.

Place a loop band just below your knees and hold a longer band over your pelvis.

Place a hand on each end of the pull-up band to keep it in place.

The closer your hands are to your hips, the harder this will be.

Then, drive your hips upwards until your back and thighs form a straight line. Your shoulders should just be resting on the floor.

Squeeze your glutes at the top, then slowly lower back down before repeating the move.

If you only have one band, you can still do this move with either the larger band held down over your pelvis or a loop band placed just above your knees.

2. Romanian deadlift

Work your hamstrings and glutes with this move.

Stand on your longer looped band and take an end of the band in each hand.

Come up to standing. Then, push your hips back, keeping your legs straight and your back flat. Essentially, your hips should hinge.

Next, push through your heels and drive your hips forward, coming up to standing.

As you do this, you should feel the resistance in your band increase.

Keep your arms straight and down by your sides or in front of your legs. Then, repeat the move.

3. Regular deadlift

A regular deadlift works your quads, hamstrings and glutes, so expect everything to fire up during this move.

Stand on your band again and take an end in each hand.

This time, push your hips back but bend your knees at the same time as you lower down. It will resemble a squat as you go down.

Maintain a flat back with your neck in line with your spine.

Then push through your heels as you straighten your legs and hinge your hips forward to come back up to standing.

4. Single leg Romanian deadlift

Stand on the longer band with your right foot, stepping your left foot slightly behind.

A bit of balance is involved here as you hinge at the hips, and lower your torso down towards the ground, keeping a soft bend in your right leg and lifting your left leg up behind you.

Keep your arms close to your body as you lower down.

Then, push through your right heel and come back up to standing, feeling the resistance in the band.

Be sure to do an equal number of reps on each leg.

Struggling? Rest your back foot on the ground so you have some support and in time, as the exercise becomes easier, start to lift your back leg off the ground.

5. Banded squat with a side step

Place a loop band just above your knees.

Start with your knees hip distance apart, then step your left foot out to the side, increasing resistance in the band.

Next, lower down into a squat. For the perfect squat, push your hips back and bend your knees as you lower down, ensuring that your back remains flat and your knees stay slightly pointing out.

You need to fight against the resistance of the band here and avoid your knees caving in.

Then, stand back up and step into your start position. Make sure you repeat the same number of reps on each side.