Lower body sculpting combines with an intense cardio session makes me wonder if I should do any other workout ever again. This one is good – like GOOD good. If you’re looking for a serious calorie torcher you can do anywhere, this lower body cardio tabata workout is just for you.
Why love tabata-style workouts? Because you get a break! Ok, not much of a break but still – it’s nice to have a ‘lil 10 seconds of catch-your-breath before moving on to the next exercise. Plus the bursts of activity are short – a mere 20 seconds. Phffff you got this!
Complete each exercise for 20 seconds, then take a 10 second break before moving on to the next. Repeat four times through for the ultimate sweaty, heart-pounding, lower body workout. In 20 minutes, you’ll be amazed at how hard you’ve worked and so glad to complete this doozy!
Lower Body Cardio Tabata Workout
Squat 180 jumps
Start with your feet hip distance apart. Execute a squat as you bend your knees deeply, keeping them behind your toes. Next, jump to your highest point as you use the momentum to turn completely around (180 degrees). Squat again as you jump up to rotate back to front. Complete 20 seconds, then take a 10 second rest.
Squat Side Kicks
Stand with feet hip distance apart, bend your knees into a squat position, keeping your knees behind your toes. As you extend your knees back to standing, shift your weight to your right leg and lift your left foot off the floor to execute a side kick. Bring your left foot back down to the ground and repeat the squat to side kick. Complete 20 seconds of kicks with your left foot and take a 10 second rest before executing the same exercise on your right side – 20 seconds of activity, then 10 seconds of rest.
Stand with your feet hip distance apart and lift one knee up to hip height, then quickly switch legs. Do this continually for 20 seconds, then take a 10 second rest.
Back Lunge to Forward Kick
Step your right foot behind your body, left knee directly in line with your left ankle. Next, shift your weight to your left foot as you kick your right foot forward (as high as you can without hunching your upper body). Keep your abs engaged the entire time. Complete 20 seconds of kicking with your right foot, then a 10 second break. Do the same exercise on the opposite side, completing 20 seconds of kicking with your left foot, then take a 10 second break.
Wide Sumo Squat Jumps
Stand in a sumo squat (feet wider than shoulder-width apart) and bend your knees to your lowest point. Keeping your legs apart, jump to your highest position then land back down to the sumo squat. Do this continually for 20 seconds, then take a 10 second break.
Stand with your feet wider than shoulder-width, hands directly in front of your chest. Bend your knees and begin to shuffle your feet from side to side, moving as far as you can to one side of the room, then the other. Do this continually for 20 seconds, then take a 10 second break.
Squat Pulse Jumps
Stand with your feet hip distance apart. Bend your knees into a squat position, weight on your heels and knees behind your toes. Complete a ‘pulse’ up then back down with your legs then jump up to your highest position. Repeat this for 20 seconds, then take a 10 second break.
Staying on the balls of your feet the entire time, bring your right foot directly in front of your left with your left hand in front of you left shoulder. Quickly switch feet (and arms) continuously for 20 seconds, then take a 10 second break.
Complete this entire circuit four times. If you need to modify, try completing two rounds, or lessen the activity by 10 seconds, completing 10 seconds of work, 10 seconds of rest.