20-Minute Low Body Workout: Slow Sliding + Fast Tabatas

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.This 20-minute low body workout mixes low-impact slider exercises with fast, heart-pumping tabatas. I know this is the second legs/butt workout I’ve posted in a row, so if you’re craving something else, check out my Upper Body Workouts, Core Workouts or Full Body Workouts playlists on YouTube instead.

Low Body Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

  • Slider (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
  • Light hand weights (2-5 lbs — maybe up to 8 lbs if you’re feeling like a gangster)

This workout will take you just under 20 minutes to complete. If you’re looking for a longer workout, do it twice. You’ll do 2 minutes of slider work on each leg (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata. Here’s the general breakdown (rest for 30 seconds in between each section):

Slider lunge series on RIGHT
Slider lunge series on LEFT
Tabata 1
Slider squat series on RIGHT
Slider squat series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

20-Minute Low Body Workout: Exercise Breakdown

Slider Lunge Series

  • Sliding back lunge with front raise |
  • Low lunge slides with reach ‘n pull |
  • Swan dive in low lunge |

Tabata 1

  • High knee lunge stomps | Alternate legs each interval.
  • Jump lunge, lunge, squat |

Slider Squat Series

  • Single-leg squat with reverse fly |
  • Low squat skates |
  • Low squat hold with crossbody twist |

Tabata 2

  • Sumo squat hops |
  • Popcorn squat jumps |

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

WEARING | leggings c/o Puma (old but these new ones from Puma are similar and these bright blue leggings from adidas are also fun!) // House of Lily Rose tank

Comments

  1. I just pinned it. It’s totally going to go viral.

  2. Rebecca Hurtgen says:

    I love your workouts! I no longer live in a place that has classes (my preferences), so your videos have kept me going. Thank you, thank you.

  3. I seriously love your workouts!! And you have the BEST workout images! Makes it so easy for me to pin, then pull up later when I’m ready to workout!

    • Thank you for saying that! I had a moment during hour two of making this image where I was like why the HELL am I doing this?! LOLL

  4. Great workout, graphics and video. Top job!

  5. Great twenty minute workout – these are so useful for me when I’m trying to squeeze an extra workout in my week.

  6. LOVE your workout vest Nicole. I’ll pin the graphic you made, it’s great.

  7. polionstage1978 says:

    Tabata is the fast way to get a hyper fitness 🙂

  8. WOW! Sounds like a great workout! Definitely will try it. Thanks for sharing!

  9. love the pictures that come with this workout, going to try this at the gym as i’ve just got into this styles of training! x

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