How to use TABATAS to tone stubborn lower body areas
Tabata exercises are incredible for fat loss. Boot camp instructors use them, personal trainers use them, CrossFit coaches use them, even high school soccer coaches use them. They don’t just tone up the exerciser’s body, they produce mad results–quickly–and sometimes in only 4 minutes or less. If you aren’t familiar with Tabatas or want more general info on how they work, click HERE to read my article explaining them further.
Below are Two Tabata Workouts. Each routine will take approximately 16 minutes (4 minutes per exercise). You can do both workouts in one day or split them up and do each one every other day. If you are doing a lot of strength training, you can add these to your workout (pre or post lifting) for some extra cardio/HIIT training.
NOTE: The hardest part of these workouts might actually be the 10 second rest period–make sure you set a timer so that you don’t rest any longer than prescribed! These exercise get tougher after each round!
Tabata Workout 1: (8 rounds of 20 seconds of work followed by a 10 second break for each exercise.)
- Jumping Lunges (8 x 20:10)
- Squat Jumps (8 x 20:10)
- Advanced Mountain Climbers (8 x 20:10)
- Hand Release Burpees (8 x 20:10)
Total time: 16 minutes
Tabata Workout 2: (8 rounds of 20 seconds of work followed by a 10 second break for each exercise.)
- Bridge Pulses (8 x 20:10)
- Right side plank with left leg lift (8 x 20:10)
- Left side plank with right leg lift (8 x 20:10)
- Plank hops (8 x 20:10)
Total time: 16 minutes
Check out this video showing demonstrations of all the exercises. A special thanks goes out to Laken and my Gold’s crew Kettlebell class for helping with the demos!
