Working out with a waist trainer is a highly effective way to sweat hard, burn a lot of calories and tone up. A high-quality waist training workout band is designed to provide compression and stimulate heat around your core so that you have a more intense workout experience.

To get the best results, we recommend doing a mixture of cardio and strength training workouts several times a week that focus on different target areas.

Here’s how to do it.

Picking the Right Waist Trainer

Before you jump in, you’ll want to be sure that you’re using a waist trainer that is designed for intense workouts. If you use a corset or waist cincher that isn’t constructed to withstand rigorous movement, you won’t get the support or compression you need. What’s more, you might have a workout experience that is uncomfortable and damage your garment in the process.

The Curve Creator Workout Band by Hourglass Angel HA101 is a must-have for any workout fanatic. Its unique double Velcro closure allows you to take it on and off easily, while also customizing the amount of compression you experience during use.

Another customer favorite is the Workout Waist Trainer by Ann Chery. The band itself is constructed from a latex core with a soft cotton exterior and interior lining. It sits at your waist, extending to the upper abdomen. Two columns of hook-and-eye closures allow you to size the garment down with you.

We have a wide selection of workout bands with slightly different features in our online shop. Find your perfect match (or two) and then plan out your waist training workout routine.

Waist Trainer HIIT Cardio Workout

This is an effective style of exercise that includes short, fast bursts in between short periods of rest. By increasing your heart rate quickly, you’ll burn more fat in less time.

HIIT and waist training are perfect for each other because they are both designed to help you maximize your intensity quickly.

Try doing 4 repetitions of the following exercises to complete a set, in any combination you like. Do 20 seconds at full intensity and 10 seconds of low intensity like jogging in place. Each set will be two minutes long. You can repeat the whole circuit for a longer workout. Be sure to do a light warmup before you start, and cool down and stretch once you’re done.

Sprints: If you have the space, go full speed down a track for twenty seconds, jog in place and then sprint back. You can also mark out a distance you’d like to reach, depending on your speed.

Burpees: Drop down into a low squat and place your hands on the floor. With your palms flat on the ground directly beneath your shoulders, elbows straight, jump back into a plank position, keeping your back flat. Jump back to the squat position and jump straight up, extending your arms. Lower immediately back into the squat and repeat.

Jump lunges: Step forward but keep both feet anchored. Lower into a lunge until your front leg is at a 90-degree angle. Jump upward and switch your legs so that the opposite leg is in front, lowering into a lunge. Repeat. You can take out the jump if you get too fatigued.

Jump squats: Lower into a low squat position, keeping your back straight and your weight on the balls of your feet. Explode upward, jumping up and extending your arms. When you land, lower back into the squat and repeat. You can adjust the speed of the squat as well as the frequency of the jumps if you need to modify it.

Jumping jacks or jump rope: Do as many as you can, as fast as you can.

Mountain climbers: Lower into a plank position. Pull one leg forward so that it is bent as far as it will go underneath your torso with your foot on the ground, while the other leg is straight back. Jump slightly so that the legs switch positions, simulating mountain climbing.

Waist Trainer Upper Body Workout

Do this workout after you’ve done an intense HIIT workout so that your lower body can recover. You can use dumbbells or barbells depending on your preference. These exercises will tone up your arms, shoulders and back. Wear your waist trainer to up the intensity as well as remind you to hold your back straight.

Do each set 2-3 times, resting for a minute or two between each. You should lift heavy enough to feel fatigued after doing 10-12 repetitions for each set. Do as many of the exercises as you feel comfortable with to reach muscle fatigue. Try to alternate between muscle groups.

Bicep curls: Starting with hands by your hips, bend your elbows so that your hands move towards your shoulders. Keep your elbows down at your side and move slowly and deliberately. For variety, you can do this exercise with palms facing in or out.

Tricep extensions: Lean forward with your back straight, holding a dumbbell in each hand (you can do each arm separately if desired).

Overhead press: Holding your weights at your shoulders while standing or sitting straight up, push your hands upward into a full extension. Return to shoulders and repeat.

Ventral raises: Hold your weights at your hips. Slowly raise them in front of you, keeping your elbows straight. Stop when the weights are above your shoulders, and return to the starting positions.

Side raises: Start with dumbbells at your hips. Lift your arms directly sideways until they are at full extension, shoulder level. Return to the starting position.

Pushups: You know the drill. Get into a plank position, lower yourself and push back up. Drop to your knees to modify.

Chest press: Lie on the floor or a bench with your elbows to the side and bent at 90 degrees, holding weight directly above them. Push your arms into a full extension until the weight is directly above your chest. Return to the starting position.

Dumbbell pullover: Still on your back, hold your weight directly above your chest in full extension. Keeping your arms straight, slowly lower your hands so that they are reaching past your head (don’t touch the ground). Your arms should be almost parallel with the floor. Return your hands to above your chest and repeat.

Waist Trainer Lower Body Workout

Doing these exercises with weights will help you burn fat and strengthen your muscles (but you can also do them without weights). Wear a waist trainer to up the intensity and sweat!

Just like the upper body workout, you should do each set 2-3 times, resting for a minute or two between each. And remember to alternate between muscle groups.

Squats: Standing with your feet shoulder-width apart, lower your butt until your knees are past 90 degrees. Return to standing. You can modify this exercise by standing with feet farther apart or closer together.

Straight lunges: Step forward or backward, keeping your feet anchored. Stop when your shin is parallel with the floor. Return to standing. You can complete a set one leg at a time or alternate between legs.

Curtsy lunges: Do the same as above, but step one leg back behind you in a “curtsy” position.

Deadlifts: Stand with your feet shoulder-width apart, weight resting at your hips. Lean forward, keeping your back straight and your knees slightly bent. When you’ve dropped as far forward as is comfortable, lift back up to the starting position, engaging your core. You can modify this exercise

Bulgarian split squat: Stand on one foot, with the other one resting on a block or step that is at about knee height. Lower into a squat on one leg. You can complete a set one leg at a time or alternate between legs.

Step-ups: With weights at your side, step up to a block or step. Step back down. Repeat. You can complete a set one leg at a time or alternate between legs.

Calf raises: Holding your weights at your side and in a comfortable standing position, slowly push upward until you’re standing on your toes. Slowly lower.

Waist Trainer Cardio Workout

Include one day each week in recovery cardio. Go for a jog, hop onto an elliptical or even go for a brisk walk. Aim for about 30 minutes of exercise.

Waist Trainer Abs and HIIT Workout

Finish out the week with more HIIT exercises, but throw in some ab work as well. You can shorten the HIIT portion if you want to work more of your abs. In this way you’ll maximize calorie burn while working on your core muscles.

With a waist trainer you don’t want to do crunches; try these alternatives:

Bridge pose: 4 sets of 20

Leg lifts: 4 sets of 15

Plank twist: 3 sets of 20

Leg extension crunches: 3 sets of 20

Oblique hop plank hold: 4 sets of 20

Side crunch leg extension: 6 sets of 15

See the waist trainer ab full routine here.

If you work out for five days a week and incorporate these routines, you’ll start seeing some serious results! Let us know how it goes!