Aside from body weight exercises that can be carried out to build strength in a few minutes, people sometimes need exercise equipment to actually feel like they’re working out.

If it motivates you, don’t fix something that isn’t broken. Take resistance bands, for example: they’re affordable, take up minimum of space, come in a variety of motivational colors, and can be used to build both upper and lower-body strength in quick workouts. Note that resistance bands may not work the larger muscle groups such as the hamstrings and quadriceps.

That said, you can use resistance bands to build strength in your back muscles. One move to try is while sitting on the floor and with a band wrapped around the balls of your feet. Bend your elbows and pull back your arms, squeezing your shoulder blades together.

To work the legs, wrap the band around one foot while in a seated position with knees bent. Holding onto the other end of the band, straighten the leg while keeping the toes pointing slightly downwards, but do not lock your knee while doing so.

Resistance bands can also be used to build shoulder strength. Your feet should be shoulder-width apart, with one foot anchoring one end of the band. Holding the other end of the band with your hand, raise your arm out from your torso until it reaches shoulder height. To save time, use two resistance bands for each side, but ensure you use proper form while doing so.

Similarly, resistance bands can be used to work the biceps, only you bend your elbow to bring your hand to your shoulder. To work the triceps, first lay the resistance band around the back of your neck (use a towel to prevent pinching). Keeping your elbows close to the torso and with straight wrists, straighten your arms while pulling on each end of the band.

Each of these moves should be repeated 12-15 times, 3 sets each. Rest times between sets should not exceed 1 minute to avoid wasting time, and to ensure you maintain proper form to avoid wasted effort.