Morning, loves! Sorry I didn’t get a chance to push this post out yesterday. Our schedules have been so busy since Marli started soccer again. I’m actually still trying to recuperate from last weekend. Today I’m sharing a great 20 Minute Lower Body Tabata Workout you can do virtually anywhere.
Tabata workouts are an amazing way to incorporate some high intensity exercises into your routine. If you’re crunched on time, these are perfect because they’re short and challenging with proven results. You can gear it towards upper body, lower body, or a full body workout, but essentially, it’s repeating an exercise 8 times – 20 seconds on, 10 seconds rest – for a total of 4 minutes.
Don’t be fooled. It sounds easy, but after about the 4th round, your muscles will be on fire! Be prepared for some muscle soreness the next few days. I created a modified version that’s great if you’re just starting out or new to tabata workouts.
Instead of 5 workouts moves, this lower body workout has 10 moves for 2 minutes each so make it count! If you’re feeling brave, add some weights to the mix. It’s important to get in as many reps as possible during those 20 seconds, but proper form is a MUST! Ready. Set. Leggo!!
WORKOUT MOVE #1: SQUAT JUMPS (not shown)
WORKOUT MOVE #2: WALKING LUNGE WITH HIGH KNEE
Watch those knees! Make sure they don’t go past your toes. Add a torso twist after you lunge for an added ab move.
WORKOUT MOVE #3: JUMPING JACKS (not shown)
WORKOUT MOVE #4: STEP UP WITH HIGH KNEE *LEFT LEG*
Make sure to drive through heel and land softly. Complete left side before working on the right leg. You will feel the burn!
WORKOUT MOVE #5: STEP UP WITH HIGH KNEE *RIGHT LEG*
Want a challenge? Adding weights will definitely put those quads to work.
WORKOUT MOVE #6: HIGH KNEES (not shown)
WORKOUT MOVE #7: CURTSY LUNGE *LEFT LEG*
Complete left side before working on the right leg. This moves helps round out your booty!
WORKOUT MOVE #8: CURTSY LUNGE *RIGHT LEG*
When returning to the standing position, you can also add an air squat for an extra booty move.
WORKOUT MOVE #9: AIR SQUATS
I performed a regular stance squat, but you can opt for a narrow stance, plie squat, or sumo squat too. Again, adding weights will definitely make it more challenging.
WORKOUT MOVE #10: ALTERNATING JUMP LUNGES (not shown)
Special thanks to Houston Family Magazine for making this awesome infographic during their eblast for the B.A.B.Y. Expo event. You can pin this and save it for your next workout! Let me know how you feel after completing it. Thanks so much for checking out this post!
Photography by Hayley Jackson Photography
this is exactly what i need to do this morning! great work out tips!
Thank you! Let me know how you like it.
I love workouts you can do anywhere! I am a member at Burn Boot Camp where they use no machines so all the workouts I can do at home if I miss a day and love the flexibility it offers!
That’s awesome! Keep it up babe!
Saving this for tonight’s workout! I just started back up at the gym and have been looking for some workout routines! Thanks for sharing!
This looks like a leg and booth killer for sure! I’ll incorporate some of these into my circuits!
Ooo, this is great! Believe it or not, those curtsy lunges are one of my favorite things to do! Glad to see them here!
I SO need to do this–I have it pinned for later to incorporate into my workout schedule!
Oh wow this is absolutely perfect workout for me. I can easily do this on a lunch break or at home.
Love this workout! Thanks for the heads up on the soreness!!