- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Lower-Body 30-min Tabata Workout 💦
30 min
·
6 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets.
Tabata 1 - Get squatting! Remember, 20 seconds on, 10 seconds off, x 8!
1:00 rest
Tabata 2 - Get those hips nice and high. Complete these using fast reps!
1:00 rest
Tabata 3 - Alternate your legs with every rep! This will burn!
1:00 rest
Tabata 4 - Kick those butt cheeks fast!
1:00 rest
Tabata 5 - You're almost there! Get those knees up nice and high!
1:00 rest
Tabata 6 - Keep your hips from sagging and bring each knee across your body at your desired pace.
About this workout
Lower-Body 30-min Tabata Workout 💦 is a free 30 min workout plan with 6 illustrated exercises for your abs and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 30 min
- Exercises: 6
- Training focus: Abs and legs
- Equipment: NO EQUIPMENT
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Lower-Body 30-min Tabata Workout 💦 take?
The full workout takes about 30 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your quadriceps, glutes & hip flexors, hamstrings, abs, obliques. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Lower-Body 30-min Tabata Workout 💦
30 min
·
6 exercises
The style of today's workout is Tabata. Each exercise is only set to last 4 minutes, your goal is to perform each exercise at a high intensity for 20 secs and then rest for 10 secs before attempting another set. Each exercise is built up of 8 sets.
Air Squats
Tabata 1 - Get squatting! Remember, 20 seconds on, 10 seconds off, x 8!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
Hip Raises
Tabata 2 - Get those hips nice and high. Complete these using fast reps!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Bodyweight Walking Lunges
Tabata 3 - Alternate your legs with every rep! This will burn!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
- Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
- Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one.
- Push down through your front heel and extend both knees to return to the start position.
- Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
- Repeat.
Try to keep your hands on your hips at all times, using your obliques to keep your balance.
Butt Kicks
Tabata 4 - Kick those butt cheeks fast!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
High Knees
Tabata 5 - You're almost there! Get those knees up nice and high!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Cross Body Mountain Climbers
Tabata 6 - Keep your hips from sagging and bring each knee across your body at your desired pace.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
- Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
- Contract the core and return the leg to the starting position.
- Alternate between legs.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Place your hands flat on the floor, shoulder width apart.
- Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
- Your body should be in a straight line, with your weight supported on your hands and toes only.
- Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
- Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
- Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs, Obliques
Secondary:
Hamstrings, Quadriceps
- Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
- Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
- Return to the starting position.
- Repeat on the other side and continue alternating.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Workout done!
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of 6
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