Many athletes assume that in order to fit in a really beneficial strength session or cardio workout, they need to hit the gym. It’s hard to believe that workouts can be just as effective without the addition of heavy weights or cardio equipment – but they can.

Tabata is a style of workout that requires nothing other than your own bodyweight to burn fat and calories quickly. These Tabata cardio workouts are effective in not only quickly increasing your heart rate, but also providing a plethora of strengthening and toning benefits.

This Lower Body Tabata Workout is a simple way to incorporate strength training with no equipment.

So what is Tabata?

The Tabata workout style was created by Dr. Izmul Tabata at the National Institute of Fitness and Sports in Tokyo. Dr. Tabata created these workouts with a unique structure to allow for maximum effectiveness in shorter periods of time.

Dr. Tabata’s studies proved that the Tabata training structure was effective in improving both aerobic and anaerobic capacity in athletes over a short period of time. All Tabata cardio workouts combine a series of HIIT exercises to quickly burn calories and fat.

Tabata cardio workouts are unique in their structure. Rather than simply incorporating high intense interval training like many other styles of cardio, a Tabata workout routine is structured in periods of four minute intervals.

This Lower Body Tabata Workout is structured in the typical Tabata interval training style:

• 20 seconds of intense effort
• 10 seconds of rest
• Repeat 8 times (for a total of 4 minutes)

This unique structure promotes maximum fitness and strength using short, intense intervals (high intensity interval training). In just 20 minutes, this bodyweight Tabata workout will take you through five different sets of Tabata-structured intervals.

Each different set focuses on the lower body, combining HIIT cardio exercises and isometric strengthening exercises.

Together, these Tabata sets create the ultimate Lower Body Workout.

And the best part? Each exercise requires no equipment, so it can be completed right at home – without a trip to the gym. Take advantage of your own bodyweight with this 20 Minute Tabata Lower Body Workout!

20 Minute Tabata Lower Body Toning Workout

Lower Body Set 1 [4 minutes]:

• Jump Squats – 20 seconds
• Rest – 10 seconds
• Repeat 8 times total

Lower Body Set 2 [4 minutes]:

• Squatting Calf Raises – 20 seconds
• Rest – 10 seconds
• Repeat 8 times total

Lower Body Set 3 [4 minutes]:

• Tuck Jumps – 20 seconds
• Rest – 10 seconds
• Repeat 8 times total

Lower Body Set 4 [4 minutes]:

• Jump Lunges – 20 seconds
• Rest – 10 seconds
• Repeat 8 times total

Lower Body Set 5 [4 minutes]:

• Sumo Squat Pulses – 20 seconds
• Rest – 10 seconds
• Repeat 8 times total

Lower Body Tabata Workout in Pictures

Jump Squats

Begin this exercise standing with your feet spread about hip width distance apart. Extend your arms straight out in front of you, and bend at the knees to lower your body into a squatting position. Send your hips back while keeping your feet planted, as if you were about to sit in a chair.

Next, jump into the air while straightening your legs and bringing your arms quickly down by your sides. As you land, lower back down into a squat position and repeat.

Squatting Calf Raises

Stand with your feet spread significantly wider than hip width distance apart. Bend at the knees to lower your body into a squat position, sending your hips back.

While holding the squat position, lift your heels from the floor to rise up onto your toes. Lower your heels back to the floor, and then continue alternating between lifting and lowering.

Tuck Jumps

Begin this exercise with your arms bent and hands in front of your chest, with feet hip width distance apart.

Bend at the knees to lower towards the floor, and then forcefully bring your arms down to your sides while jumping high into the air. While jumping, bring your knees up as high as possible, aiming to tuck them in to your chest. Land back in a standing position and repeat.

Jump Lunges

From a standing position, step one foot forward and bend at the knees to lower into a lunge. Lower until your front leg is parallel with the floor. From this lunge position, straighten your legs as you jump into the air.

While in the air, switch legs, so you land with the opposite leg in front. Land on both feet and then lower into a lunge, continuing to repeat and alternate legs.

Sumo Squat Pulses

Stand with your feet spread significantly wider than hip width distance apart. Bend at the knees to lower your body into a squat position, sending your hips back.

From this squat position, lower your glutes towards the floor slightly and then lift back up. Continue to pulse up and down, never rising higher than a squat.

Even with just five bodyweight exercises, you’ll really be able to feel the burn in this Tabata workout. Each exercise combines dynamic movements with smaller, isometric strengthening poses to quickly increase your heart rate and build maximum muscle strength during each 20 second interval.

This Lower Body Tabata Workout is perfect for days when you are short on time and unable to hit the gym. Tone and strengthen your legs right at home with this efficient Tabata workout style!

More Tabata workout ideas:

• 30 Minute Tabata Running Workout
• 20 Minute Bodyweight Tabata Core Workout
• 20 Minute Bodyweight Leg Workout