Fitness and Weight Loss: 5 fat-smashing exercises you can do with just a resistance band

You'll work every part of your body with these moves from trainer Gerren Liles.

Resistance bands are one of the most versatile, portable, and affordable pieces of equipment out there. You can use a continuously looped band in free space, but anchoring the band opens up a whole new host of possibilities.

In the video above, Gerren Liles, Master Instructor at Equinox Fitness Clubs, shows you five ways to use an anchored band and get shredded in the process. (Don't have any bands? We like these from WODFitters.)

The banded side shuffle adds difficulty to regular shuffles by adding resistance. You'll increase your explosiveness and speed by working against resistance, and you'll also improve your hip and knee stability by resisting the pull of the band as you decelerate back towards the anchor point.

The banded stationary run adds resistance to regular stationary running, meaning your heart rate will go through the roof. (And, you burn more fat this way.) You'll also have to use your core to resist the pull of the band as you're running in place.

The banded anti-rotation hold challenges your core stability. A strong and stable core carries over to athletic pursuits and make you less susceptible to nagging back issues.

Banded rows are a classic back exercise, and Liles' staggered stance demands more of your core and the the lead leg.

The banded pushup with a knee tuck not only hits your chest and arms, but your entire core will also be challenged as you bring your knees in towards your hands. The knee tucking motion incorporates your hip flexors in a way that normal pushups and planks cannot.

You can do all these movements in a circuit, or incorporate them into your regular workouts for a metabolism-boosting resistance workout.

You'll work every part of your body with these moves from trainer Gerren Liles. Read Full Story