Express Workout Plan - Get Results in less than 20 Minutes Training Sessions with Resistance Bands

Resistance band workouts are a great way to get in shape without spending hours at the gym. 
Our Express workout plan is based on muscle failure sets to create 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.

Beginner Resistance Band Workout Plan

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

Yes, 20 minutes of daily training is sufficient for building muscle and achieving an athletic physique, if you engage in intense workouts to compensate for the shorter duration. That's why the Express Plan is based on sets that push your muscles to failure, making them perfect for shorter sessions due to their high intensity.

A muscle failure set, also known as reaching failure, is a training technique where you perform an exercise until you are unable to complete another repetition with proper form. It is a method used to exhaust the targeted muscle group by pushing it to its maximum capacity. By reaching muscle failure, you stimulate muscle growth and increase strength.

Objective and Duration

Rapid Muscle Gain

The main objective of the programme is to obtain the most results possible (muscle hypertrophy, strength and muscular endurance) in the least amount of time possible, and therefore have an optimal time-result ratio. This workout plan 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 invest more time on your fitness journey (50 minutes per day, 5 sessions per week), we recommend to follow our resistance bands workout plan SmartGains. 

Programme Duration

This resistance band workout plan spans 8 weeks, with 4 sessions per week for the initial 4 weeks and 5 sessions per week for the subsequent 4 weeks. Each session lasts less than 20 minutes per day.

Sample 20-Minute Session


Each session comprises a comprehensive full-body workout, focusing on compound exercises (bench press, squats, deadlifts, etc.) – the most effective resistance band exercises for muscle gain. There are 5 exercises per session, all performed in a single set of 15 to 30 repetitions, to achieve muscular failure.

Watch the first session in video:

20 Minutes Resistance Bands Workout


This workout plan has been designed to be completed using only the SmartWorkout resistance bands set, and the resistance bar. No additional equipment like chairs or door anchors is required. It is perfect to train outdoors, for example during the holidays.

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