Workout Details

  • Duration: 10 Minutes
  • Calorie Burn: 60-150
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Quick 10 Minute Lower Body Tabata HIIT

Here is another excuse busting routine for those who think they don't have enough time to exercise. In just ten minutes and without using any equipment you can burn up to 150 calories or more and bump your metabolism for the next 24 to 48 hours to get even more of a total calorie burn. So get ready to get your "Workout Complete".

This lower body focused workout will get you huffing and puffing but keep you just under your breaking point by coupling a fast and slow motion together in every group.  Each group consists of two rounds of two different exercises done in an ABAB pattern and couples a fast and intense exercise with a slow controlled exercise to give just the right balance of effort to keep you from burning out.

Each of the exercises in a given group focuses on a similar motion and muscles so you are both strengthening and toning each area we target. For example, the first group consists of Squats (the slower motion) and Jumping Lunges (the faster motion), which both focus on the Glutes (butt muscles) and Quads (front of the thighs) among other muscles. Because we are targeting the same muscle groups there is a higher chance to fatigue those muscles to the point they get micro rips which promotes an increase in muscle strength so you can more easily develop strength without using any equipment or extra weight.

Once done with this routine you will have hit all of the major muscle groups in the legs giving you a well rounded lower body workout video. Because there is no extra weight or equipment used, it is very important that you push yourself as hard as you can especially if you are wanting to focus on building strength, endurance, and burning calories. Your body only wants to work as hard as it has to so these body wight programs require a lot more personal motivation and diligence to get the most out of it. Constantly check your own effort level and if you don't feel like the workout is hard enough then jump harder, move quicker, or contract your muscles harder to bump up your level of effort and calorie burn. Just going though the motions of a workout is better than doing nothing at all but if you are complaining of this workout not being hard enough then you only have yourself to blame.

Workout Structure:

- 5 Groups of two exercises done in a ABAB pattern
- Tabata style of 20 Second on and 10 Second of with no extra rest between groups

- None

Warm Up / Cool Down:
- Not Included

Group 1
- Squats
- Jumping Lunge

Group 2
- Side Leg Raise (L & R)
- Star Jump

Group 3
- Sumo Squat
- Side Lunge Pop

Group 4
- Front Leg Raise (L & R)
- High Knees

Group 5
- Bridge (L & R)
- Broad Jump

This workout burns 6 calories per minute on the low end and 15 calories per minute on the high end though it is possible to burn at a higher rate.  This gives a total calorie burn for this 10 minute workout at 60 to 150 calories.