12-Minute Bodyweight Tabata Superset Workout: Lower Body

12-Minute Bodyweight Tabata Superset Workout (Lower Body) - no equipment needed for this quick (but challenging!) lower body workout. Video so you can follow along at home! #fitness #tabata #workout

A couple summers ago, I did a series of 12-minute bodyweight tabata superset workouts that are still super popular today on YouTube. They’re quick but intense and perfect if you’re traveling and away from equipment or just short on time. You can also do several of them if you’re looking for a longer workout. With Memorial Day weekend almost here, I decided to make a few more for this workout series. This week is lower body focused; next week is upper body & core; and the final week will be full body.

If you missed the original workout in this series, you can check them out here:

The new ones will all use different exercises so you can switch it up!

12-Minute Bodyweight Tabata Superset Workout: Lower Body

This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

12-Minute Bodyweight Tabata Superset Workout (Lower Body) - no equipment needed for this quick (but challenging!) lower body workout. Video so you can follow along at home! #fitness #tabata #workout

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 1:40 in the above video to see these exercises in action plus how to modify them.

  • Donkey Kicks
  • Lunge Stomps (Alternate)

Superset 2

Fast-forward to 6:08 in the above video to see these exercises in action plus how to modify them.

  • Squat Jumps with Jack
  • Low Lunge Steps (Alternate)

Superset 3

Fast-forward to 10:40 in the above video to see these exercises in action plus how to modify them.

  • Sumo Squat Hops
  • Lunge Hop to Kickback (Alternate)

Hope you enjoy the second installment of this tabata superset workout series!

xo Nicole

Superset Pyramid Time Challenge Workout (Week 5)

Superset Pyramid Time Challenge Workout (Week 5)On the fifth and final Monday of January, I bring you the last of the superset pyramid workout series! OK it’s Tuesday, but close enough. I got the video up on YouTube late last night so that counts?

Superset Pyramid Time Challenge Workout (Week 5)

For this workout, you’ll do 10 reps of each exercise, then 9 reps of each, then 8, 7, 6, 5, 4, 3, 2, 1. You’ll go through it as quickly as possible without sacrificing proper form. Make sure to warm up beforehand.
Superset Pyramid Time Challenge Workout (Week 5)

Side to Side Plank Jumps | Start in a plank position with hands aligned under shoulders. Jump both feet up towards the outside of your right hand and then quickly back to a plank. Repeat to the outside of the left hand and then back to plank. That’s one rep.

*Modification tip* Try placing your hands on yoga blocks (hands on the widest side of them for stability) as you do these. Elevating your hands just those extra couple inches will make a big difference!

Sump Squat Jump with Lateral Leg Lift | Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, toes angled outward. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the left side and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump, this time doing the leg lift to the left.

Superset Pyramid Time Challenge Workout (Week 5)

WEARING | leggings c/o Sweaty Betty (old, shop current selection here) // Lucy tank (old, shop current selection here) // adidas neo sneakers

Superset Pyramid Time Challenge Workout (Week 4)

Four down, one week to go! Of the superset pyramids we’ve done this month, today’s went by the quickest for me. It would make for a great workout finisher or is the perfect option on those days you “don’t have time” to workout.

Superset Pyramid Time Challenge Workout (Week 4)

Equipment I Used

For this workout, you’ll have two exercises that you’ll go through in a pyramid structure. You’ll do 10 reps of each, then 9 reps, then 8, 7 … finishing with 1 rep of each. The goal is to complete the pyramid of reps as fast as you can without sacrificing proper form. In the video, I go over ways to modify the two exercises to make it suitable for all levels. Be sure to warm up beforehand.

Forearm Plank to Pike to Reptile Crunch Slides | Start in a forearm plank with feet on sliders. Keeping your legs straight, pike your hips up into the air as high as you can, sliding your body into an upside-down “v” shape. Return your hips back down to plank position and then do a reptile crunch to each side, sliding your right knee in towards your right triceps and then left knee into left triceps. That’s one rep.

Jump Lunges (each set = 1 rep) | Start in a split-stance lunge position with one foot in front and the ball of the other foot planted behind you. Front knee is at a 90-degree bend with knee stacked over heel. Jump up, switching feet in midair and landing back in a split-stance lunge with the other foot in front. Repeat back to starting position. That’s one rep.

WEARING | Lululemon leggings (old but you can shop their current selection or check out these adidas leggings in a very similar shade of purple) // Puppies Make Me Happy tank (they have a Rescue Puppies collection that supports animal shelters!) // Adidas neo sneakers // Cory Vines sports bra

PSA

Every time I wear the above Lululemon leggings on the blog, I get questions about them and I always have to give the bad news that they’re old and no longer carried by Lulu. Well I just saw that Lululemon brought them back by popular demand!! I think I’m going to get another pair in the blue because they really are the best. Super high waist, supportive material, and the look is just so cool.

Some outfit and equipment detail links are affiliate.