Exercise plays a key role in both your weight loss efforts and overall health. But when you travel for your job or are always on the go, it can be difficult to fit a workout in. The good news is, you don’t need a lot of time or a gym to get in a great workout that will help transform your body. There are inexpensive, easy-to-use tools that can help you get in shape: resistance bands.

Regardless of your fitness level, you can find ways to exercise with resistance bands that keep your muscles challenged and build endurance without putting too much pressure on your joints.

Here are a few excellent resistance band exercises to get you started. Strive to do three to four sets of 12-15 reps of each exercise, several times a week.

1. Biceps Curl

Sit down somewhere—on a chair, stairs or your heels. Put the resistance band underneath one of your knees. Using the hand on the same side of your body, pull your hand upwards, towards your shoulder. Keep the upper part of your arm...