20-Minute Booty Band Workout: Legs, Cardio + Core

One minute of LEGS, followed by one minute of CARDIO, followed by one minute of CORE; that’s what you can expect in this 20-Minute Booty Band Workout. Follow along as I guide you through 20 minutes of booty band exercises using a mini resistance band.

Jump to Booty Band Workout Instructions

Jump to Benefits of Booty Bands

This is a sponsored post in partnership with Primal Kitchen®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

BOOTY BANDS. AKA resistance bands, resistance loops, mini loops, mini loop resistance bands, barre bands…

Whatever you call them, this tiny piece of equipment is one of my favorite ways to add intensity to home workouts and traveling workouts.

booty band exercises

This 20 Minute Booty Band Workout is brought to you in partnership with Primal Kitchen®. My favorite pre-workout fuel is Primal Kitchen Collagen Fuel™ blended into a hot cup of coffee.

I’m sharing more about why I use collagen, the benefits of collagen, and why I specifically love Primal Kitchen Collagen Fuel™ below.

Jump to ‘what are the benefits of using collagen’

Benefits of Booty Band Exercises:

  1. Affordable – get this variety pack of 5 resistance loop bands for under $20 on Amazon.
  2. Versatile – there are SO MANY booty band exercises you can do (like these 8 leg exercises with resistance bands). I know we’re calling it a ‘booty’ band because it often targets your butt, but you can use resistance bands to work your entire body. In this 20 minute workout we’ll also use the mini loop for cardio intervals and core isolation targeting the lower abs and obliques.
  3. Practical – booty bands are lightweight, easy to store in a home gym and travel with.
  4. Effective – booty bands increase time under tension, engage your core, and require constant muscle engagement. Basically, there’s no break while you have the booty band on (which is almost ALL 20 minutes of this workout) so you’ll be feeling the burn.

booty band ab exercises

The Workout: Booty Band Workout Legs, Cardio + Core

Jump to 20-Minute Booty Band Workout Video

This 20 Minute Legs, Cardio + Core Workout is basically a lower body HIIT workout using a mini resistance band.

This workout is for anyone looking to tone their legs — glutes, hamstrings, and quads. While specifically targeting the inner thighs and outer glutes (also known as the adductors and abductors) using a mini resistance band.

Exercise Equipment

Light-to-medium resistance, mini loop resistance band.

These are the resistance loop bands that I’m using in this workout and really like. You can get this variety pack of 5 resistance loop bands for under $20 on Amazon.

If the rubber resistance bands tend to slip off or roll up on you; you can always give these fabric resistance bands a try.

If you don’t have access to resistance loop bands you can always: 

  1. Tie a pair of workout leggings around your legs (roll up or tie up excess fabric).
  2. Roll up a sports bra and put it around your legs.

For more DIY substitutions visit this post on home exercise equipment for tips on how to substitute common household objects for exercise equipment. 

20-Minute Booty Band Workout Instructions

Let me be your certified personal trainer for the day. Follow along with the 20-Minute Booty Band Workout Video at the top of this post.

I’ll be sweating with you through leg exercise, cardio exercise and core exercise; providing form cues and motivation.

IMPORTANT TRAINER TIP: you never want place the resistance loop band directly on a joint, like your knees. For this workout, the placement of the resistance band depends on the exercise; I’ll explain this in the workout video.

That said, the resistance band should be either an inch or two above the ankle joint (around the lower calf/shin area), or a 6 inches above or below the knee joint.

Leg workout with resistance band

CIRCUIT ONE

  • 1 Minute Lower Body Strength
    • 30 seconds: Resistance Band Side-to-Side Squats
    • 30 seconds: Wide/Narrow Side-to-Side Squats
  •  1 Minute Cardio
    • 30 seconds: Resistance Band Lateral Walks
    • 30 seconds: Quarter Turn Jumps
  •  1 Minute Core
    • 30 seconds: Army Crawl + Toe Tap Out
    • 30 seconds: Modified Side Plank Hip Lift + Outside Leg Lift (right side first set, left side second set)

Repeat X 2 Sets.

CIRCUIT TWO 

  • 1 Minute Lower Body Strength
    • 30 seconds: Resistance Band Single Leg Deadlift (right side first set, left side second set)
    • 30 seconds: Deadlift + Curtsy Lunge Combo (right side first set, left side second set)
  • 1 Minute Cardio
    • 30 seconds: Resistance Band V-Walk Front/Back
    • 30 seconds: Bound + Jack Back
  • 1 Minute Core
    • 30 seconds: Plank + Bear Crawl + Band Open
    • 30 seconds: Lying Leg Lowers + Band Open

Repeat X 2 Sets.

CIRCUIT THREE 

  • 1 Minute Lower Body Strength
    • 30 seconds: Staggered Squat + Rear Leg Lift (right side first set, left side second set)
    • 30 seconds: Isometric Squat Hold Runners (right side first set, left side second set)
  • 1 Minute Cardio
    • 30 seconds: Resistance Band Scissor Runs
    • 30 seconds: 2 Tap Drop Squats
  • 1 Minute Core
    • 30 seconds: Resistance Band Plank Knee Drives
    • 30 seconds: Sit Up + Toe Touch

Repeat X 2 Sets.

What is Collagen?

Collagen is one of the most abundant sources of protein in the human body; especially in our connective tissues, skin and bones. In fact, collagen makes up one third of the protein in the human body (Medical News Today).

Collagen peptides contain greater than 90% protein, and are made from bovine, porcine, or marine sources.

What are the Benefits of Using Collagen?

Collagen peptides supports: 

  • Joints
  • Tendons
  • Muscles
  • Skin
  • Hair
  • Nails

Primal Kitchen Collagen Fuel™

Primal Kitchen Collagen

I look forward to my daily cup of coffee with Primal Kitchen Collagen Fuel™ blended in.

Not only do I love the healthy fats, creamy coconut milk and the flavor it adds, but adding Collagen Fuel™ to my coffee also supports my joints, tendons, muscles, skin, hair, and nails.

One scoop of Primal Kitchen Peanut Butter Collagen Fuel™ contains 11 grams of protein. Clean, quality protein with an ingredient list of:

  • Grass-Fed Bovine Collagen Peptides
  • Coconut Milk Powder Peanut Flour
  • Monk Fruit Extract
  • Konjac Root Gum
  • Sea Salt
  • Vanilla Extract

And free of allergens like dairy, whey and soy, making it Whole30, Keto and Paleo approved.

I personally add the Peanut Butter Collagen Fuel™ to my morning coffee at home. But I love having the Vanilla Coconut Collagen Fuel™ stick packs in my purse for on-the-go coffee stops. The stick packs are always in my travel bag too.

In addition to collagen, Primal Kitchen® has a variety of Whole30, Keto and Paleo products: 

Get 10% OFF all of the above Primal Kitchen® products when you use promo code: NML

NOTE from Primal Kitchen: PLEASE EXPECT SHIPPING DELAYS DUE TO A HIGH VOLUME OF ORDERS.

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20 Minute Booty Band Workout

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Note, this post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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