Want to take your bodyweight workout to the next level without compromising on convenience? Incorporate resistance bands.

“Resistance bands are great for isometric exercises because they can provide constant tension, and they can be used for fast power movements because of their elasticity,” explains certified strength and conditioning specialist Noam Tamir, founder of TS Fitness in New York City. “By adding resistance to an exercise, these bands can help strengthen your joints and muscles.” And because of the added resistance, the intensity of the exercise will increase, which can also boost your calorie burn.

Resistance bands are lightweight and generally inexpensive, which makes them the perfect travel companion—even if you just want to take your workout with you to the office. “Plus, you can use them for rehab and warm-up drills, and to help stretch as well,” says Tamir.

Get started with the moves below.

BICEP CURL
Targets: Biceps
Stand with feet hip-width apart on top of the center of the resistance band. Hold one end of the band in each hand at chest level. Push both arms straight overhead. Slowly lower back to chest level. That’s one rep. Repeat 12 times.
Overhead Press
Targets: shoulders
Stand with feet hip-width apart on top of the center of the resistance band. Hold one end of the band in each hand at chest level. Push both arms straight overhead. Slowly lower back to chest level. That’s one rep. Repeat 12 times.
LATERAL STEPS
Targets: Glutes, Hips
Wrap the resistance band around shins and calves. Keeping your back straight, bend knees and sit back into a quarter squat. Stay low and step right foot laterally out to the right side, then step the left foot to follow. Walk five steps to the right, then five to the left.
STANDING ROW
Targets: shoulders, back, biceps
Stand with feet hip-width apart on top of the center of the resistance band. Hold one end of the band in each hand slightly lower than hip height. Keeping your knees soft and back straight, hinge slightly forward at hips so chest is facing floor. Squeeze shoulder blades and pull elbows up and back. Slowly lower back down. That’s one rep. Repeat 12 times.
NARROW-STANCE SQUAT
Targets: quads, hamstrings, glutes
Stand with feet slightly closer than hip-width apart on top of the center of the resistance band. Hold one end of the band in each hand at hip height with tension on the band. Keeping your back flat and chest high, slowly sit back into a squat going as low as you can comfortably go without your knees tracking past your toes. Stand back up. That’s one rep. Repeat 12 times.
TRICEP KICKBACK
Targets: Targets: triceps, shoulders

 

Wrap the resistance band around an anchor. Stand about two feet away from anchor point, feet hip-width apart, one end of the resistance band in each hand with your elbows bent at 90 degrees, tight to the body. Keeping knees soft and back straight, hinge slightly forward at your hips and push hands down and back, straightening arms behind you. Slowly return to start. That’s one rep. Repeat 12 times.