The Workout: “Nine out of 10 times you'll see me in the gym wearing resistance bands like stacking bracelets up my arms,” says Hayden. The reason has nothing to do with style. “They are versatile and provide enough resistance to make any bodyweight workout insanely effective,” she explains. “Lightweight and portable, bands are also perfect for traveling or when you’re on-the-go.” You can literally do this routine anywhere—and in just 20 minutes. Hayden made sure to include moves that target every major muscle group, including the glutes, quads, hamstrings, core, shoulders, and back. “Moving through the exercises at a fast pace with little to no rest ensures you’ll keep your heart rate elevated to get a fat-burning cardio effect to boot,” says Hayden.

For inspiration, watch Hayden demo each of the moves in the video. Then, click here for MORE Resistance Band.