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

Chickpea Veggie Fritters (Vegetarian + Vegan Options)

These chickpea veggie fritters have a hint of ginger and are perfect to add to your next Buddha bowl or salad! Vegetarian and vegan options. | Pumps & Iron @nicoleperr

My obsession with Instagram stories is growing by the day (@nicoleperr). I wanted to test a vegan version of these chickpea veggie fritters and asked Instagram for tips on cooking with flax eggs and got so many helpful responses. You guys rock! At this point I’m pretty comfortable with vegan replacements for dairy but cooking without eggs is still new to me. Right now I eat eggs (I talked more about going vegan-ish in this post), but should I decide to nix them, I want to be comfortable with eggless cooking.

These chickpea veggie fritters have a hint of ginger and are perfect to add to your next Buddha bowl or salad! Vegetarian and vegan options. | Pumps & Iron @nicoleperr

These chickpea veggie fritters are easy to make and have a hint of ginger that gives them a delicious personality. I don’t know if personalities can be delicious or if food technically even has a personality but we’re just gonna go with it …

These chickpea veggie fritters have a hint of ginger and are perfect to add to your next Buddha bowl or salad! Vegetarian and vegan options. | Pumps & Iron @nicoleperr

Chickpea Veggie Fritters (Vegetarian + Vegan Options)

Yield: 12-15 fritters

Chickpea Veggie Fritters (Vegetarian + Vegan Options)


  • 15.5 oz chickpeas (1 can), rinsed and patted dry
  • 1 cup shredded zucchini (about 1 medium zucchini)
  • 1 cup shredded carrots (about 2 carrots)
  • 1/2 cup breadcrumbs (I've used whole wheat and panko—both work!)
  • 1/4 cup fresh parsley, chopped
  • 2 eggs (see notes for vegan alternative)*
  • 1" ginger root, peeled and grated
  • 2 cloves garlic, minced
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • Salt + pepper to taste (be generous)


  1. Preheat oven to 400 degrees F.
  2. If you're making these vegan, prepare the flax eggs (see notes). Otherwise, whisk together the eggs in a small bowl and set aside.
  3. Using a small food processor, pulse the chickpeas. You don't want them to turn into a paste, so don't overdo it. You want them combined but still with a bit of chunk. If you don't have a food processor, just coarsely mush them up with a fork.
  4. Use a grater to shred the zucchini and carrots. Use a paper towel to press out excess liquid.
  5. Add all ingredients to a big bowl and mix together (easiest to use your hands).
  6. Line a baking sheet with parchment paper (or lightly grease it). Roll the veggie mixture into small balls (about 1 1/2 - 2") and then press down into a patty shape. Place on the pan.
  7. Bake for 20-25 minutes. If doing the vegan version, keep in a little longer (25-30 minutes).


*Egg replacement = 2 tbsp flax meal + 5 tbsp water. Mix them together in a small bowl and let sit while you prepare the rest of the ingredients. You want the mixture to start to gel. Depends on the temperature of the water, but could be good to go in as little as 5 minutes.


These chickpea veggie fritters have a hint of ginger and are perfect to add to your next Buddha bowl or salad! Vegetarian and vegan options. | Pumps & Iron @nicoleperr

There’s no taste difference between the vegan and vegetarian versions, but there is a slight difference in texture. The eggless patties will be a little more crumbly but if you’re just going to break it up in a Buddha bowl or salad then who cares, right? 😉 I would recommend rolling them a little smaller than if you’re using eggs. And be sure to let them cool out of the oven for a few minutes before trying to move them from the pan.These chickpea veggie fritters have a hint of ginger and are perfect to add to your next Buddha bowl or salad! Vegetarian and vegan options. | Pumps & Iron @nicoleperr

If you’re food prepping for the week ahead, make a batch of these and keep leftovers in an airtight container in the fridge to add to your lunches and dinner all week. I also eat them as a snack dipped in hummus. Sounds weird but it’s goooood.

My Favorite Things: May

My Favorite Things: MayYou guys. This is serious. I forgot to say “rabbit rabbit” when I woke up yesterday morning. If you grew up in the 90’s watching Nickelodeon you know exactly what a travesty this is. My June is doomed!! (Does anyone else still stress the eff out about saying “rabbit rabbit” the first of each month?)

Luckily I did remember to say it on May 1st and, as one would expect based on the scientific nature of the “rabbit rabbit” phenomenon, it was a wonderful month.

Favorite Products & Services

Got Almond Milk? Tank from House of Lily Rose

I actually was served this tank as an ad while scrolling through Instagram and I’ve gotta give kudos to their target marketing because I bought it instantly like the good little sheep consumer I am. 😉 No regrets!

Botanics Organic Facial Oil

My Favorite Things: May - Botanics rosehip face oilI love facial oils—I use them instead of a traditional moisturizer most days. My go-to is a rosehip seed oil (I like this one from Radha) so I was excited when Botanics gifted me their facial oil blend with rosehip among other essential oils. I love it!

Peapod Grocery Delivery

Check out a simple berry smoothie bowl recipe and get Peapod discount codes for your first grocery delivery or pick-up order!I did a sponsored post with Peapod earlier this month, but want to mention them again (not sponsored!) because getting my groceries delivered has been a game changer this month. We were out of town almost every weekend in May so I’d schedule a delivery upon our arrival to help me maintain some normalcy with meals. When summer rolls around I tend to get lazy with grocery shopping and cooking my own meals because I’m out of town so frequently—anyone else struggle with this??

TIEM Spin Shoes

My Favorite Things: May - TIEM spin shoesI had seen these a bunch around social media and decided to buy myself a pair—I’m obsessed. The look is so sleek and functionally they’re great. It’s so convenient being able to wear my spin shoes right out the door to walk home.

Favorite Eats

5-Minute Magic Green Sauce from Pinch of Yum

Avocado Green Sauce from Pinch of Yum

It doesn’t always happen, but I try to make a recipe from another blog I follow once a week. It’s a fun way to switch things up, plus I like supporting other bloggers (not that Pinch of Yum needs support from lil’ old me lollol). Anyway, this versatile green sauce made with avocado is delicious. I used it as a dressing on salads and Buddha bowls, with scrambled eggs and toast for breakfast and as a snack dip.

Mint Chip NadaMoo Dairy-Free Ice Cream

My Favorite Things: May - Nada Moo Mint Chip Ice Cream

I’ve tried a few dairy-free ice creams recently, but Nada Moo’s mint chip is currently my #1.

Chipotle Roasted Cauliflower Tacos

These flavor-packed chipotle roasted cauliflower tacos are absolutely delicious!

Simple, delicious plant-based tacos with a flavorful chipotle sauce. One of my favorite recipes from this month/year!

Favorite Things I Read & Listened To

[BOOK] Fortify Your Life by Tieraona Low Dog

This book is all about vitamins and minerals and what to consider when taking supplements. If you’re a fellow health nerd, it’s a great read! I made a video with MegaFood for my YouTube channel sharing five (of the many) tidbits I took away from the book:

[PODCAST] Crimetown

I mentioned Crimetown in a previous edition of Favorite Things, but season 1 wrapped up this month and its worth mentioning again. If you haven’t listened to it, it covers the history of corruption in Providence, RI and it’s SO GOOD. I can’t wait to see which city they tackle in season 2!

Favorite Moments

Life Time Fitness Blogger Trip

My Favorite Things: May - yoga at Life Time Fitness My Favorite Things: May - Class at Life Time FitnessLife Time Fitness treated me and a group of local health bloggers/Instagrammers to a day at their Westwood location. I was blown away at how massive the club is! Group fitness rooms, spa, outdoor pool, indoor pool, massive equipment floor, childcare center, cafeteria with an amazing healthy menu—the place needs its own zipcode! We did a 30-minute strength class followed by some yoga (I was so sore the next day!), enjoyed a facial at the spa and were treated to a delicious lunch. If I lived in the ‘burbs and had kids I would join Life Time in a heartbeat.

Long Weekend on Nantucket

My Favorite Things: May -- riding bikes on Nantucket My Favorite Things: May - Nantucket HarborWe rented a house with friends on Nantucket for Wine Festival weekend and while we didn’t go to a single Wine Fest event, it was one of the most fun weekends I’ve had there in years. We just hung out with friends with no agenda, ate good food and rode bikes around. We also ended up at the Chicken Box Thursday, Friday AND Saturday night so you know it was a successful weekend (either that or we’re just degenerates—maybe a little of both haha).

Because it was the weekend before Memorial Day/Figawi, the island was still on the cusp of being in its off season. So while the downtown and brewery were lively with the Wine Fest visitors, it wasn’t packed with lines down the street to get into bars. It was the perfect balance!

Hitting 200,000 Followers on Bloglovin’

Say whaaaaat?! Thank you so much to everyone who follows this blog and any of my social platforms. You make what I do possible!

Memorial Day Weekend on the Vineyard

My Favorite Things: May - Cedar Tree Neck, MV My Favorite Things: May - Cedar Tree NeckMost of the time when I bring Joe home to the Vineyard, we’re with a big group of people and tend to stick to the more tourist-y activities to keep things easy. With just the two of us down this time, I got to bring him to some of the beautiful spots off the beaten path (aka deep in the woods and down long dirt roads). It was so good to be home and see my high school friends and their families!

Another plus to being home is that my parents get Showtime so Joe and I could binge watch the latest season of Shameless (best show ever). 😉

Favorite Sales

  • 25% off Exhale class packs purchased in the month of June with code packsale. The Battery Wharf location in Boston does outdoor yoga classes from June to October which I LOVE so I’m going to stock up on discounted classes!
  • Nordstrom Half Yearly Sale (up to 40% off)—I’m thinking ripped boyfriend jeans paired with slides and a casual crop tee. Also my dream over-the-knee boot, the Stewart Weitzman Highland, is 30% off. I’ve wanted a pair for YEARS but just can’t bring myself to pull the trigger.
  • These Seychelles ankle boots I’ve been eyeing are on sale. More of a fall/winter shoe but could totally be worn this summer with ripped jean shorts and a cute top or a fun romper for a night out.
  • Love this metallic track jacket from Scotch & Soda and it’s currently 30% off.

What made your highlight reel in May?

My monthly favorites posts are never sponsored, however they typically contain a few affiliate links. I get sent a lot of free products, and the first section of this post might highlight a couple of my favorites. I’m never required to or being paid to feature these freebies and only share the ones I truly love and think my readers will enjoy as well.