Using a resistance band when you work out can increase your heart rate and help you burn calories faster while strengthening your whole body at the same time. Here are some great exercises, proposed by the fitness experts at SELF magazine, to try using the resistance band to get a jumpstart on your new year’s fitness goals:

One-Two Step

Stand with your feet wider than hip-width apart and the band around ankles. Step right twice, twisting your torso to right and punching your left arm across body. Then return to the starting position and repeat on opposite side for 1 rep. Repeat this for 15 reps.  This exercise works the arms, legs and glutes.

TickTock

Stand with your feet hip-width apart and the band around your ankles. Lift your left foot a few inches and out to side while squeezing glutes. Then return to the starting position and repeat on opposite side for 1 rep. Repeat this for 15 reps.  This exercise works your legs and core muscles.

Lunge and Pull

Start with your feet together and the band around wrists. Step the left foot back into a lunge, raising your arms overhead. Open your arms to pull the band apart Then return to the starting position and repeat on opposite side for 1 rep. Repeat this for 15 reps. This exercise works the legs, glutes, back and arms.

Knee Tuck

Stand with your feet together, arms overhead, band around wrists. Bend at the waist and step your left foot back, bending the right knee. Pull your elbows to your chest, while lifting the left knee quickly between them. Return your foot to floor for 1 rep and do 15 reps of this. Switch sides; repeat. This exercise works the legs and core muscles.

Jack Tuck

Start in a high plank with your feet together, and the band around your ankles. Keep your abs engaged as you jump your feet out to sides, then back together. Jump feet forward into a tuck, then return to start for 1 rep. Do 15 reps.  This works the arms, core muscles and legs.

Plank Touch

Start in a high plank with band around your ankles. Lift your hips into a pike touching the left hand to the right ankle, then return to plank. Repeat on opposite side for 1 rep. Do 15 reps.  This works out your arms and core.

V Crunch

Lie face up with the band around ankles, legs extended to ceiling in a V, and your feet flexed. Lift head and shoulder blades a few inches off floor, then crunch up to bring your hands between your legs.  Lower your head and shoulders to floor for 1 rep. Do 15 reps.  This exercise works your core and legs.

Sit-Up Punch

Lie with your face up and the knees bent, heels on floor, and the band around your ankles. Lift your torso 45 degrees, then punch quickly 4 times, alternating sides. Lower to floor for 1 rep and continue until you’ve done 15 reps.  This exercise works the arms, legs and the core muscles.