06/08/2013 10:35 am ET

The Resistance Band Cardio Workout

By Jessia Smith for Shape.com

You already know a resistance band is a super-effective and convenient strength-training tool, but did you know it's also an excellent portable piece of cardio gear? Whether you're looking for a fun alternative to tedious treadmill runs or just need to fit in a fat-burning session on the go, this routine makes it easy. You just need your body and a band!

More from Shape.com:
The Single Dumbbell Workout
6 Strength Exercises Every Runner Should Be Doing
10-Minute Total-Body Workout

How It Works: Up to four days a week, do one set of the prescribed number of reps for each exercise, resting 30 to 45 seconds between moves. After you finish the entire circuit, repeat two more times (three times total). For best body-shaping results, do a resistance workout like this total-body band workout on your "off" days.

You'll Need: A resistance band with handles and access to a sturdy anchor point (a doorknob or a couch will work).

The Resistance Band Cardio Workout