Tabata Stepper Workout (Lower Body)

Hope you all remembered to say “Rabbit rabbit” this morning. (Anyone else try to do that on the 1st of every month?? I started as a kid thanks to Nickelodeon and now I’m 30 and can’t stop.) I’ve been posting a lot of leg workouts recently, so if you’re dismayed at seeing another one today, just know that the next several weeks are upper body, core, full-body. We’ll switch it up! But in the meantime, try this lower body tabata stepper workout. It’s short but tough!

Before we get to the workout, just a reminder: WELL Summit is THIS Friday & Saturday in Brooklyn, NY and there’s still time to get your tickets if you’re interested in attending! The code WSNicole will get you $75 off your ticket. Let me know if you’re going so we can meet up! 🙂

Tabata Stepper Workout (Lower Body)

EQUIPMENT I USED:

Stepper
1 medium dumbbell (10 lbs, use whatever works for your fitness level) – option to have a heavy one or two mediums for certain exercises

This workout is broken up into three tabata supersets. For each tabata, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises as you go. Rest for 30-60 seconds between supersets. With rest, this workout will take you just under 15 minutes to complete (12 minutes of tabatas).

As with all workouts, make sure you’re properly warmed up beforehand. I have a 5-minute warm-up on the blog, or you can do your own. Always listen to your body, modifying or stopping as needed. In the video above, I demonstrate modifications for each exercise.

Exercise Breakdown

Tabata 1

See demo of the exercises and how to modify them in the above video @2:14

Squat Jacks to Stepper with 2 Pulses – Hold the wide squat on the floor and the narrow squat at the top of the bench for two small pulses in between jacks. Do these holding the weight if possible.
Knee Drivers – Alternate target leg each interval. Use the weight during these and if you want a challenge, go heavier with the weight or use two mediums.

Tabata 2

See demo of the exercises and how to modify them in the above video @6:53

Squat Jump to Step Jump – No weight for this one, just bodyweight.
Split Lunge Hops – Alternate target leg each interval. No weight for this one either. But if you’re modifying and pulsing instead of jumping, you might want the weight.

Tabata 3

See demo of the exercises and how to modify them in the above video @11:29