A high-energy cardio and strength workout using a booty band to target the lower body

Ready for something different?

This 40-minute Booty Band HIIT workout combines cardio intervals with resistance band strength training to create a powerful session that challenges your heart and muscles.

The workout follows a music-led format with structured intervals designed to keep you moving, motivated and fully engaged from start to finish.

Everything is performed standing — no floor work required.

🌸 Watch the Workout

🌸 Workout Structure (40 Minutes)

Cardio HIIT intervals

Plyo squat intervals

Strength and cardio flow

Booty band finisher

Eliminator finisher

Warm-up included

Cool-down included

🌸 What to Expect

Cardio + strength combinationBooty band resistance work

Glute and hip strengthening

All standing exercisesMusic-driven workout format

Beginner-friendly options

🌸 Who This Workout Is Perfect For

Glute and lower body training

Cardio + strength workouts

Resistance band workoutsS

tanding home workouts

Low impact fitness routines

🌸 Get Started

Grab your booty band (or go without) and enjoy a fun, structured workout that keeps your body moving while building strength and endurance.

🌸 About Jamie

Jamie McKagan creates structured, feel-good workouts that build strength, improve fitness, and support consistency at home.

⚠️ DisclaimerAlways consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.