Uploaded April 2026 | Updated September 2026, 2 weeks ago
Ready to torch calories and get a great sweat in just 20 minutes? This mini band cardio workout is the perfect at-home solution to get your heart rate up and your muscles working, all without needing a gym!
All you need is a booty band (mini band) and a chair to get started. This routine is designed to be efficient, effective, and adaptable to your energy level. Throughout the workout, I'll show you both high and low impact options for every exercise, so you can choose the intensity that's right for you.
And for those days you're feeling extra spicy, I'll also give you alternatives to take the challenge to the next level!
This workout is perfect for when you're short on time, traveling, or just need a fun and effective routine you can do anywhere. It's the ultimate home or vacation workout!
Press play and let's get ready to sweat!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: mini band, chair or bench
2 x 45sec
3 squat jump to plank shoulder tap (Spicer: from ground)
4 plank jacks & 2 walk knees in (Spicer: from ground)
4 side taps, 2 step squats
Bound & hop back
REST
2 x 45sec
4 curls, 4 squat pulses
3 squat blast offs, 4 marches
4 tap backs, 4 knee ups
Monster walks
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
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👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/zCxARGNBbaU
Ready to torch calories and get a great sweat in just 20 minutes? This mini band cardio workout is the perfect at-home solution to get your heart rate up and your muscles working, all without needing a gym!
All you need is a booty band (mini band) and a chair to get started. This routine is designed to be efficient, effective, and adaptable to your energy level. Throughout the workout, I'll show you both high and low impact options for every exercise, so you can choose the intensity that's right for you.
And for those days you're feeling extra spicy, I'll also give you alternatives to take the challenge to the next level!
This workout is perfect for when you're short on time, traveling, or just need a fun and effective routine you can do anywhere. It's the ultimate home or vacation workout!
Press play and let's get ready to sweat!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: mini band, chair or bench
2 x 45sec
3 squat jump to plank shoulder tap (Spicer: from ground)
4 plank jacks & 2 walk knees in (Spicer: from ground)
4 side taps, 2 step squats
Bound & hop back
REST
2 x 45sec
4 curls, 4 squat pulses
3 squat blast offs, 4 marches
4 tap backs, 4 knee ups
Monster walks
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/zCxARGNBbaU
