The first 6 exercises belong to a Tabata style of training. Hit 8 sets of each Tabata exercise for 20 seconds giving it your all, resting for only 10 seconds between each set. Ouch!
Home - Lower Body: Tabata 45-min Workout is a free 45 min workout plan with 9 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.
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 Home - Lower Body: Tabata 45-min Workout take?
The full workout takes about 45 minutes, covering 9 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 advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your glutes & hip flexors, quadriceps, hamstrings, abs. 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 increase endurance, 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.
The first 6 exercises belong to a Tabata style of training. Hit 8 sets of each Tabata exercise for 20 seconds giving it your all, resting for only 10 seconds between each set. Ouch!
Auto-advanceStart exercises automatically after a 5-second delay
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.
Standing on something soft, such as an exercise mat, place both hands behind your head and gently bring your right knee down to the ground.
Follow with your left knee so that you are kneeling on the mat, with your hands behind your head and your back nice and straight.
Lift your right knee up placing your right foot in front of you. Bring your left foot forward and drive upward through your right heel to bring you back to starting position.
Repeat the same movement, but leading with your left leg.
Stand in a comfortable position with knees slightly bent, one foot forward, at a distance a little wider than shoulder width.
Twist your body and simultaneously lift your back leg so that it rotates towards your target, it should be at about hip height.
Keeping your back (kicking) leg bent, rotate until your front leg is within close striking distance and then straighten the knee to connect with the target.
Connect with your shin lightly, and then reverse the movement, twisting back with your hips to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
Stand tall holding onto a pole, wall or stationary object for support.
Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
Don’t just let gravity pull the leg – actively use the muscles!
Switch sides once you have completed repetitions on the first leg.
Standing straight up, bring your feet outside of shoulder width.
Squat down by bending at the knees and driving your hips back.
Keeping your chest up, forcefully push off the ground with the balls of your feet.
Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.
Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.
Land with your knees slightly bent to absorb the impact.
Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
Jump and launch yourself forward. Swing your arms back and use the momentum.
Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
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.
Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
Jump and launch yourself forward. Swing your arms back and use the momentum.
Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.
Land with your knees slightly bent to absorb the impact.
Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
Position your upper back on a padded bench so that your body runs perpendicular to the bench.
Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
Tense you glutes holding the top position before lowering your body back down for the next rep.
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.
Lie on your right side on top of a yoga mat or other soft surface.
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
Then drive your hips forward and push through your quads and glutes to return to a standing position.
Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
Lower your leg back so that you return to the starting position and repeat for the other side!
Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
Slowly lower the leg to the starting position and repeat with the other leg.
Workout done!
Exercises done
of 9
Total time
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