Lower Body Tabata Workout - HIIT Workout to Burn Belly Fat & Tone Glutes & Thighs

Workout Details

We used a Tabata structure for this video to really burn out your legs and your lungs at the same time. We will be doing some fairly challenging exercises in this format; 20 seconds on, 10 seconds off, four times total.

With this workout, the calories burned and the lean muscle built not only serves to aid weight loss and tone the legs, it also facilitates the loss of belly fat.

Workout Structure
3 Minute Cardio Warm Up
14 Minute Tabata Workout
–Two rounds through for 28 minutes total

Printable Routine:
Cardio Warm Up – 30 Seconds apiece
Jogging in Place
Jumping Jacks
Pendulum Swings (yeah we spelled it wrong in the video, oops)
Lateral Jumps
Up & Out Jacks

Tabata Workout
• 20 Seconds Active
• 10 Seconds Rest
• 4 Times for each Exercise
• 2 Rounds Total

Exercises
Pulse Lunges – Your legs will feel like Jello after a round of pulse lunges. Just remember; Jello legs today means that your legs wont jiggle like jello tomorrow. Make sure that you are careful to use smooth motions with this movement – not careless bouncing. Repeat on each leg.

Plank Tucks + Extensions – This is a total body movement, with abs, pectorals, & shoulders being just a few of the muscle groups that are engaged. The “extension” part of the exercise is what is really great for lifting the glutes.

Side Lunges + Jumps – This is an explosive jump sandwiched in between two side lunges – great for glutes and thighs and great for burning a high number of calories.

Flutterkick Pulse Squats – So much fun! Just kidding. But seriously, can you feel that burning in your glutes and thighs? These work!

Bridge Kicks – Hamstrings and glutes will be burning after this move. You can make it more challenging for your core by raising both arms straight up in the air to create more of a demand due to having to work harder to maintain balance.

Jack Squats – I love this exercise because by the time you reach round 4, you can almost literally hear your body saying “no, no, no, no, no” when you go to jump back up from that deep squatting position. Learn to love it!


How many calories does this Fitness Blender workout burn?
We estimate that this routine burns between 8-12 calories a minute, or 264-396 total. Our calorie estimations are just that – estimations, but you shouldn’t worry too much about actual expenditure anyways – these exercises work, and you’re going to feel great when you are finished (the phrase “when you are finished” being imperative here).

Make sure that you take the time to cool down and stretch after doing this workout video as one is not included. You can either do your own quick cool down independently, or look up one of our many videos for cooling down & stretching after a routine.

Comments

brooke.alexa Blender Account

This workout is awesome! I love all of the videos that Fitness Blender makes. Its so convenient to be able to do them in my living room whenever I want. I work odd shifts as an RN so these videos are perfect for helping me keep in shape :)

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@Brook.alexa- With you being an RN, it's very important that you are healthy & able to keep up with your demanding (and important!) job. Kudos to you for setting a healthy example for your patients!

3sisters Blender Account

Super awesome workout!!! I was still sweating like nuts during the cool down. THANK YOU Kelli and Daniel for you commitment to keeping your fans fit and challenged!

mother on a mission Blender Account

I APPLAUD you both for your commiment to keeping fit and sharing your expertise with the world. It is amazing to get such a well rounded workout using your own body weight. Thank you for all you do.

fitness blender Blender Account

@3sisters & mother on a mission - Thank you guys. We are just getting started!

puppet83 Blender Account

This is so amazing!! I actually thought that this is "too good to be true"
You guys have the best videos and workout ideas in the entire planet!

fitness blender Blender Account

@Puppet Not too good to be true, in fact it's about to get a lot better! Thanks for following & supporting us with your viewership :)

aprilntrace Blender Account

I've been using your site to workout with and I'm hooked!!! I will definitely pass this site to all!! Thank you for having variety!

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@ aprilntrace Thank you for watching and thank you for telling others about us, word of mouth is the best advertisement we could ever ask for.

iscah727 Blender Account

That was intense! I wasn't sure I was going to make it through round 2, but I did. :-) Keep the excellent workouts coming. Love you guys!

hollyrae Blender Account

I chose this today, as yesterday I did an Upper Body Tabata.
Wow ;D
Thanks SO much, I am on Cloud Nine since finding all your great videos. I blog about them on our motorcycle forum's exercise room, and on a well-known weight loss forum, and of course on FaceBook. Doing my best to promote you guys so I can reap the benefits!

Ana Rica Google Account

I love this workout! I've been mixing up a couple of the workouts on this site to equal at least 30 mins 4x a week. I've recently gained weight intentionally to get some curves and your workouts help it go to the right places, boosts up my mood too. I do want to slim my arms a bit more though but I build muscle easily, what would you recommend for that? Thanks a lot! You guys are awesome!

karen.justi.5 Facebook Account

We LOVE this site and your "no frills" workouts. It's perfect for our busy (parents of 4 small kids!) lifestyle and we've never been more fit! Our kids have noticed our commitment to our health - I'm down 20 pounds and 3 sizes, simply by adding your workouts to my daily calorie counting. Was able to wear a size 6 "little black dress" that's been hanging in my closet since our 2nd child was a year old! Thank you and please keep it up!

joelle.paxson Facebook Account

Another fabulous work out! I admit I had to pause it a few times in between the different exercises just to catch my breath! I love how I feel after doing your videos, major boost in energy and relieved of stress, totally refreshed! Every once in a while I'm tired and I have to push myself to work out. If that's the case I always end up doing one of your videos, mainly because I know that I'll feel like a million bucks afterwards! Thanks guys!!!

ely.ss Blender Account

Hi, I from Venezuela and I love this workout programs CONGRATULATIONS!!!!!!!!

KaiandCyrus Facebook Account

I'm back! tnx for another awesome workout!

Erica Google Account

Amazing toning and cardio blend adding small weights to the pulse lunges kills!:) you guys are encouraging to all! Thanks to you I went from 102-103 lbs to 98lbs

kmann91 Facebook Account

THIS WORKOUT IS THE BEST FOR LOWER BODY sculpting!!! I can tell its definitely building my muscle and burning my fat since my legs are EXTREMELY sore. I gave my self two days for my muscles to heal and my thighs feel firmer. I do approximately 30min workouts 3-4x a week. Alternating between lower, abs, and upper body toning + cardio.

pantera83 Blender Account

looooooooooooooved this workout. i felt it in my hamstrings big time
thanks FB

ilovefitnessblender Blender Account

im getting adicted to your tabata workouts. they so much fun, working out doesnt have to be a choir no more thanks to fitnessblender.

ilovefitnessblender Blender Account

would love a part 2 love the challenge.

fatgirlslim115 Blender Account

I truly love your workouts, I'm down 8 lbs since starting 6 weeks months ago. My goal is 115 lbs, only 8 more to go :) Thank you so much, xoxo.

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