Workout Details

  • Duration: 32 Minutes
  • Calorie Burn: 96-224
  • Difficulty: 3/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, Low Impact, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Core

Low Impact Lower Body and Core Tabata Workout

Don't be fooled by the title of this workout; "low impact" in no way means "low effort". This routine was built to limit the amount of impact your body has to go though by taking out any jumping, bouncing or other motions that put excessive pressure on any specific joint. This cuts out a lot of ballistic style exercises that are great for cardiovascular endurance and strength, but don't worry about not getting a good workout because we have built this video using exercises that utilize leverage of your own body weight, and slower repetition speeds to burn out your muscles, improve tone, endurance and even strength.

In this workout we give instruction on how to modify the movements to make them easier or harder so a wide range of fitness levels can benefit from the same routine. For example if you need to make this routine easier, limit your range of motion and take more frequent breaks during each round. For those looking to make it more difficult, be sure to move slowly and with the largest range of motion you can control and if that is not enough make each exercise harder by using ankle weights, weighted vest, dumbbells, or some other kind of extra weight.

With some simple modifications this video can be taken from a level 2 to a level 5 allowing you to get the exact level of effort you need to challenge yourself without over doing it. If you follow the video exactly as we do it then you will be at a level 3 difficulty and will not need any equipment other than an optional exercise mat.

This routine consist of four separate sections of that make up a complete well rounded workout that you can have done in 32 minutes. The first section is a 5 minute warm up that targets all of the muscles that ar going to be used in this video. Then next section is the first workout portion that focuses on the lower body and consists of 5 groups of 2 exercises.  The third section is a workout focused on the "core" muscles, that include the abdominal, lower back, and obliques but those are not the only areas this section targets. The last section is our cool down and stretch that helps the body cool down slowly and while circulating the blood to your extremities to fully flush out any left over byproducts from exercise.  Once done with all four sections you are done with this video and can stop there for your workout of the day or you can add another workout to get even more accomplished.

This 32 minute routine can easily average from 3 calories per minute on the low end (if using the beginner modifications) and 7 calories per minute on the high end (if using the advanced modifications but not using extra weight). This will give you a range of 96 to 224 total calories burned using this entire routine. Keep in mind that if you use extra weight you can easily push your calorie burn much higher than the ranges we show here.