20 Minute Band Cardio Workout

by Ashley Dale Grant | Dec 11, 2017 | Body Weight Workouts, Members, Workouts | 49 comments

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20 Minute Band Cardio Workout
Print Workout Here
Buy Band Here

Oh boy, this was so much fun on so many different levels. Not only did I get to workout with me little lady, but I got a serious sweat on while working my booty! The best! So let’s do this ladies!

What you will need:

A Band if you have one, but not necessary.

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: Complete these 4 exercises consecutively for 50 seconds on, and 10 second off, 4 times through ?

Band burpees – Throw the band around your calves and keep your feet separated just a little further than hip distance apart so you can activate your glut muscles.
NOTE: If you can’t jump the burpees, you’ll have to go sans band. Which is totally cool!
Side lunges, left – Keeping the band around your calves,
Mountain climbers with band – Keep your hands directly underneath your shoulders to ensure you have good form, and have the band either around your calves or your feet, so when you pull those knees in you really feel the lower abs working.
Side lunges, right – Same thing as above on the opposite side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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49 Comments

Andrea Was on December 11, 2017 at 8:04 pm

Whoa, that was harder than I first thought it would be. Thanks for the great cardio workout!
Reply
- Ashley Dale Grant on December 12, 2017 at 2:25 pm
  
  I couldn’t agree more! These bands have seriously been kicking my butt. Love it.
Carolyn Willson on December 12, 2017 at 12:31 pm

Awesome – no band but am interested for sure!
Reply
Ashsavage on December 13, 2017 at 10:32 am

Good one ash thks
Reply
- Ashley Dale Grant on December 13, 2017 at 3:05 pm
  
  Love that you committed to get back to it this week, and totally followed through!
Patricia Green on December 14, 2017 at 7:08 am

Just had to say Rowynne is the cutest workout buddy ever!
Reply
- Ashley Dale Grant on December 14, 2017 at 9:15 am
  
  She’s pretty fun!!!
Jwlz12 on December 14, 2017 at 9:54 am

I’m a sweaty mess but I loved it. Can’t wait to get my bands
Reply
- Ashley Dale Grant on December 14, 2017 at 7:26 pm
  
  Yahoo!! Me too ? so pumped for you!!
l_ashbourne on December 14, 2017 at 6:19 pm

Thank you! And thanks for the added motivation with Rowynne! She is the cutest!
Reply
- Ashley Dale Grant on December 14, 2017 at 7:26 pm
  
  The workouts don’t always go as smooth with her, but when they do they’re tons of fun!!
Patricia Best on December 15, 2017 at 5:26 am

That was great! No band but still great!
Reply
- Ashley Dale Grant on December 16, 2017 at 2:08 pm
  
  Without a doubt it will still kick butt!!
Angelika Henning on December 15, 2017 at 6:13 am

Awesome quick workout.
Reply
MomLaurMirks on December 15, 2017 at 7:19 am

Great workout! Had an audience of my two older boys who appreciated the burpees, haha!

What kind of band do you recommend for everyday use? Mine is a tube band and it’s driving me nuts because it won’t stay in place on my calves!
Reply
Rita Campbell on December 15, 2017 at 9:56 am

My bands arrived yesterday so this literally came at the perfect time! I loved it!
Reply
- Ashley Dale Grant on December 16, 2017 at 2:08 pm
  
  Amazing!!!
Patricia C on December 15, 2017 at 10:40 am

Wow that was awesome cardio workout. Rowynne was the cutest. Ty ash.
Reply
- Ashley Dale Grant on December 16, 2017 at 2:09 pm
  
  She sure had fun during this workout!!
Becky McDougall on December 15, 2017 at 10:47 am

I just ordered bands! Wish I had them for this workout, but still felt great and I cant wait to use them. Thanks, Ash! Rowynne is adorabe, wants to be right beside mommy :)
Reply
- Ashley Dale Grant on December 16, 2017 at 2:09 pm
  
  She is my favourite little workout buddy!! Can’t wait to hear what you think of the bands!!
Nicole Sommer on December 15, 2017 at 3:19 pm

Loved taking the band off for the last round of burpees and tripping out!!!
Reply
- Ashley Dale Grant on December 16, 2017 at 2:10 pm
  
  I love how hard you go!
Joelle LaRonde on December 15, 2017 at 4:43 pm

So fun! Just got my bands this week :)
Reply
- Ashley Dale Grant on December 16, 2017 at 2:10 pm
  
  Beauty!! Glad you got to try it out!!
Ashley Gabel on December 15, 2017 at 8:56 pm

Awesome workout. Thanks Ash
Reply
- Ashley Dale Grant on December 16, 2017 at 2:10 pm
  
  So pumped you grabbed the bands!!
Amber Ashton on December 16, 2017 at 7:58 am

Love the band workout, and working out with energetic Rowynne – thanks girls! Happy weekend!
Reply
- Ashley Dale Grant on December 16, 2017 at 2:12 pm
  
  Our pleasure!! Thanks for sweating with us!! Happy weekend lady!!
Jennifer Wiggans on December 17, 2017 at 1:16 pm

Done
Sunday Funday
Reply
- Ashley Dale Grant on December 18, 2017 at 8:47 am
  
  You and I like to enjoy Sunday’s the same way
April Patch on December 18, 2017 at 5:27 pm

Done! I can’t wait until all her babbling turns into words! I’m sure she will be hilarious commentary in future videos!
Reply
- Ashley Dale Grant on December 19, 2017 at 1:35 pm
  
  I have a feeling you’re right!! We were just saying the same thing this weekend during her babbles.
Kristina Bergeron on December 18, 2017 at 8:55 pm

Fantastic! Used a band tied in a knot and slipped a bit on some moves. Heart going and sweating so must have worked!
Reply
- Ashley Dale Grant on December 19, 2017 at 1:36 pm
  
  Sounds like it!! Great work lady!
Jackie Dixon on December 29, 2017 at 8:49 am

Done with no bands. Still good work out for me.
Reply
Kathleen on January 1, 2018 at 5:48 pm

Did this one today (with no band but weighted the lunges) with my two daughters playing around me too and they just sat and watched Rowynne the whole time! It was great! So sweaty.
Reply
Michelle Fraser on January 14, 2018 at 12:48 pm

Just got some resistance bands yesterday so my 5 year was like “Mom let’s go do a workout’ *ie now* and wouldn’t take later for an answer lol She did the whole workout with me with one of the bands. She was so cute (if I don’t say so myself) and my little motivator today to get it done cuz I was more like “If I have time later I’ll do it”? Great workout as always though! Thanks!
Reply
Sandra T. on December 25, 2020 at 6:09 am

Burpees on Christmas Day!!!! Wow…
So ironic to hear you advise us on not doing too many events this season! LOL. I think we all followed your advice.
Reply
Diana McGaughey on December 25, 2020 at 4:35 pm

Your daughter made this whole video! Burpees on Christmas Day – definitely was not anticipating that when I turned this one on. Wooo!
Reply
Jennifer Wiggans on December 26, 2020 at 10:34 am

Merry Christmas
Reply
SHERRYEKSTROM on December 27, 2020 at 12:26 pm

Super sweaty! And your little lady was soooo cute (still is)!
Reply
Sandra T on December 12, 2022 at 6:45 am

Burpees…yuck…done and feeling great. Love mini bands
Reply
- Ashley Dale Grant on December 12, 2022 at 3:33 pm
  
  Awesome work, Sandra!
julieboak on December 14, 2022 at 5:29 pm

Felt good to bust out the bands, I feel like it’s been a while! Thanks Ash :)
Reply
- Ashley Dale Grant on December 15, 2022 at 2:36 pm
  
  My pleasure friend! You’re the second person to say that! Need to do them more apparently :)
Allison Hart on December 17, 2022 at 3:03 pm

I loved the combination of exercises! Thanks!
Reply
Jackie Dixon on January 1, 2023 at 4:31 pm

Did this one New Years Day 2023. Great cardio workout. Started with black (hardest) band and quickly had to change down to yellow (middle resistance). Burpees are terrible but I feel so good after…
Reply
- Ashley Dale Grant on January 3, 2023 at 9:57 am
  
  Way to start the year like a badass, Jackie! Thanks for being here with me all these years. What an honour!

20 Minute Band Cardio Workout

49 Comments

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