This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! It uses the same structure as last week’s workout focusing on upper body. If you’re looking for a longer, total-body workout, try doing the two back to back.
Lower Body Tabata Superset Workout
EQUIPMENT NEEDED
- Resistance band loop
- Single heavy weight (kettlebell or dumbbell will work) – I’m using a 20-lb kettlebell
This lower body tabata superset workout is broken up into four tabatas. A tabata is 20 seconds of work / 10 seconds of rest x8. You’ll alternate between two exercises in each tabata.
The first tabata is a little different from the other three. It’s focused on glute activation. You’ll do the first four intervals isolating one side, and then switch to the other leg the second half. It’s not as sweaty and intense as the rest of the tabatas.
Because the bulk of this workout is intense, you get an extra 30 seconds of rest when you hit the halfway point of those three tabatas. The added recovery is important so that you’re able to push your hardest during the remaining work intervals.
Rest for 60 seconds after each completed tabata superest.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
TABATA 1 – resistance band loop
See 01:50 for a preview of the exercises and how to modify.
- Clamshell Lift
- SL Glutes Bridge
TABATA 2 – resistance band loop
See 06:17 for a preview of the exercises and how to modify.
- Lateral Step Squat Jump
- Bear Plank Hop – Jack
TABATA 3 – no equipment
See 11:30 for a preview of the exercises and how to modify.
- Lunge Hop – Lunge Stomp (alternate legs each round)
- Prisoner Knee Drive Hop
TABATA 4 – heavy kettlebell or dumbbell
See 16:41 for a preview of the exercises and how to modify.
- Squat Cleans
- 180 Squat Jumps
Similar Workouts
If you love this lower body tabata workout, try the following similar ones (or save/pin them for later!):
- 12-Min Tabata Superset for Legs & Glutes – all bodyweight exercises, no equipment needed. Three tabatas instead of four.
- Lower Body Tabata Superset Workout (12 Mins) – same structure as the previous one, also no equipment needed. This one is super popular on YouTube!
- Tabata Stepper Workout for Lower Body – you’ll need a stepper and a weight for this one.
xo Nicole
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