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.
Love tabata-style workouts? Try this 10-minute tabata and get a further lower body targeting session with this summer bikini workout series.
Heather @ Polyglot Jot says
These are my favorite types of workouts too! So quick and effective!
SAME! Anything over a half hour for me lately is totally unattainable. So I need quick and challenging!
linda spiker says
Wow! This looks super challenging!
It certainly is! Feels so good afterwards though!
Rachel Ritlop says
Tabata is so hard! But I totally want to try this workout! thanks for sharing!
Rachel | http://www.theconfusedmillennial.com
SO hard! Ugh I know. But so good. I need quick and tough workouts since time is so limited lately!
Beverley @ Born to Sweat says
You’re back at it!! And holyyy, looking better than ever. Serious thoooooo. How you do dis.
You are making me blush xoxo I love you! I need to workout for mental sanity dealing with two little boys all day!
Ohh I am going to have to try this! It looks like a great workout.
It really is. A butt kicker, but quick so it’s do-able 😉
Heather Denniston says
This looks like a great Tabata workout. I look forward to trying it. Although I think I am quite a bit taller than you I think you would kill me in a lay up competition. Your vertical is ridic.
Ha no way. I think it’s an optical illusion! 😉
This looks like a really challenging but fun workout! I have never done tabata, and now I’m curious about it.
It’s so great for a quick workout to burn a TON of calories. I hope you give it a whirl Trish!
Sarah- A Whisk and Two Wands says
Some of my favorite moves, and love workout outdoors!
Especially when it gets too cold to go outside!
Patricia @sweetandstrong says
I love these kind of workouts. Working lower body is my favorite!
Lower body always kicks my butt the most!!
Elizabeth Ann says
What a great workout! Love me some sumo squats!
The best for inner thigh work! Thanks Elizabeth!
Angela Tolsma says
hahah I think you mentioned all my least favorite exercises! But they are so effective!!
Ugh girl I hear ya. The not fun ones are the best ones!
Emily Weir says
I’m loving these types of workouts lately since I can easily do them at home, at the gym, or on vacation. Pinned this one to save for when I’m struggling to think of what I want to do!
Thanks for the pin love! I’m all about the at-home workouts. This is definitely a good one for traveling – gotta love those ‘no equipment’ suckers that kick your butt. Thanks Emily!
My leg muscles are feeling the burn just by looking at these awesome moves! Can’t wait to try it out ASAP!
SO much burn going on here, it burns so good! Thanks Esther!
Heather Denniston says
When will I see a book from you? These photos would layout great!!
Oh gosh! I would love that! Maybe when I have more time (aka when my kids graduate high school). Check back with me in 18 years 😉
This looks awesome! I am always looking for workouts I can do at home.. pinning!!
YAY Thanks Lauren! At home workouts are totally my jam lately (during nap time of course). 😉
Virginia C says
Did this workout today….it was sweaty and awesome!! Definitely adding this to my rotation!
It’s killer right?! So glad to hear this was a goodie for you Virginia!