Lower Body/Core Tabata Workout

Hey everyone!  It’s time for another Home Workout of the Week!  This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time.  They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit.  Tabata’s are really great for busy people who don’t have time to do an hour workout.  A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each.  Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete.  If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat!  Also note that the rest time between each group of exercises is 1 minute.  If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises


  • 30 seconds of Jumping Jacks
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm
  • 10 Pushups
  • 12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

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