Let’s smash this fast, fun tabata blast! I’ve got two 4-minute complimentary leg and booty tabatas for you to do today!
If you find fast bodyweight workouts convenient, the 90 Day Home Workout Challenge might be perfect for you! We have a 3 month progressive series of 15-minute bodyweight workouts that sculpt and strengthen your body as you go and combine resistance training (using gravity and your body weight) and explosive cardio (fast plyometric exercises like we’re doing today).
Tabatas are a type of HIIT – high intensity interval training- where we pair 0:20 of maximum effort with 0:10 rest periods which you repeat for a total of 4 minutes. The key to getting the most out of this is to really give it YOUR ALL!
There are lots of ways to incorporate short-burst cardio into your training routine and tabatas are a great example. Remember, short-burst cardio is especially beneficial to use alongside your resistance training in peri and post menopause as too much extended cardio can tax your immune system, run you down, and burn you out.
I’ve got low impact variations and mods built right into today’s session, and I’ll guide you with form cues as you go! So join me for this quick cardio blast – let’s go!
Love working out anywhere, anytime – no equipment needed?
For my most effective bodyweight shred program, check out the 90 Day Challenge! In 15 minute workout sessions, you will get stronger, leaner and build endurance as you progressively increase your strength!
What’s included in this program?
- Complete 90-Day Challenge Workout Video Course
- 8-Week Done for You Meal Plan (with dozens of protein forward, fiber rich recipes, shopping lists, daily menus and prep guides)
- Body Alignment and Self-Care Series
- 90 Day Weekly Goal Setting and Motivation Series
- 90 Day Coaching and Accountability E-Course
- PLUS: The Complete 30-Day Make Fat Cry Challenge!
Get started today!
Lower Body Tabata Blast
Click to expand and see all workout move descriptions
Tabata 1:
Pop Squat Side Kick
- Begin standing with feet hip distance apart, core braced, and chest upright.
- Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
- Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
- Begin by standing with your feet hip width distance, core braced, chest upright, and hands in a fighting stance.
- Lean slightly to the left, feeling stable and strong through the left leg, and powerfully kick your right leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
- Plant your right foot back down, jump squat and kick with your left leg.
- Continue alternating side kicks in-between jump squats for allotted time.
- MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
- You can also use a chair/couch to guide your squat form, or hold onto the back of a chair for balance.
Split Squat Jumps
- Begin in a forward lunge position with your knees bent and aligned over your ankles, back knee hovering off of the mat, chest upright and core braced.
- With your weight primarily in your front foot and your knees tracking your toes, jump up and switch your front and back legs, landing lightly back in a lunge position.
- Continue alternating sides for allotted time.
- MOD: Perform alternating forward lunges to make this low impact and/or hold onto the wall or back of a chair for help with balance.
Support your active lifestyle with delicious vanilla protein!
Our superfood protein blend supports your body from the inside out. With 20 grams of organic plant protein (containing all the essential amino acids), you’ll be loving the energy and vitality you get each time you shake it, bake it, or blend it up with I 
Vanilla Protein!
Tabata 2:
Super Marios L
- Begin standing with your feet hip-width apart.
- Step your left foot back behind you maintaining an upright posture and braced core, bending the knees to a lunge position (ensure your right knee is not shooting out over your toes).
- Power through your right heel to stand and jump as you drive your left knee up to your chest while reaching your right arm up to the sky.
- With control, return to starting position and repeat for allotted time.
- MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance and/or take out the jump and work on a high knee drive without the jump.
Super Marios R
- Begin standing with your feet hip-width apart.
- Step your right foot back behind you maintaining an upright posture and braced core, bending the knees to a lunge position (ensure your left knee is not shooting out over your toes).
- Power through your left heel to stand and jump as you drive your right knee up to your chest while reaching your left arm up to the sky.
- With control, return to starting position and repeat for allotted time.
- MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance and/or take out the jump and work on a high knee drive without the jump.
Great job Rockstar! Keep showing up for yourself consistently on and off the mat. Be sure to check in and let me know how you’re doing today – I love hearing from you!
Looking for a Workout Program to help you be the fittest, strongest, leanest version of yourself, all in the comfort of your own home?
Check Out The 90 Day Home Workout Challenge!
The post Lower Body Tabata Blast appeared first on The Betty Rocker.