Fast & Intense Tabata At-Home Leg Workout
Tabata workouts are a great option to build your health and fitness at home without the need for a gym membership or equipment.
Tabata exercise routines are a style of HIIT (high-intensity interval training) workout where you’re required to push yourself hard for 20 seconds then rest for 10 seconds for a total duration of four minutes per round.
While Tabata rounds are short compared to a BBG workout (which is four rounds of seven minutes) they’re intense and challenging and will get your heart pumping.
This Tabata-style leg workout is great for strengthening and toning your lower body and targets your quads, glutes, hamstrings and calves. It uses short, high-intensity intervals, which means you will get a tough workout done in just a few minutes.
All you need to complete this routine is enough space for an exercise mat (or a towel if you don’t have a mat). Tabata traditionally consists of 8 rounds of 20 seconds on 10 seconds off per exercise (four minutes in total). If you are starting out and want to make it slightly less challenging you can try shortening the rounds to 6 per exercise. Before you begin, choose some space in your house where you’re comfortable and have room to move.
Tabata-style leg workout you can do at home
Next time you’re working out at home, give this tabata leg workout a go. It’s fast and intense making it a great option as a standalone exercise routine or to add an extra challenge to the end of a workout session.
Do each exercise for 20 seconds and then rest for 10 seconds before moving on to the next exercise in the circuit. Repeat the whole circuit 6-8 times.
Bulgarian Split Squat
With a bench placed horizontally behind you and holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed. Extend your arms by your sides to hold the dumbbells in a neutral grip (palms facing inwards). This is your starting position.
Inhale. Bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.
Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position. Switch legs and repeat for 20 seconds.
Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.
Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other. Continue alternating between right and left legs for 20 seconds.
Plant both feet on the floor shoulder-width apart. This is your starting position.
Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees.
Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back. Continue alternating between left and right for 20 seconds.
With your arms by your sides, plant both feet together on the floor. This is your starting position.
Quickly jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.
Quickly jump both of your feet inwards to lower your arms to return to the starting position. Repeat for 20 seconds.
How to start working out at home
Adding Tabata workouts to your at-home exercise regime is a great way to build up your health and fitness. While most Tabata workouts require little to no equipment, there is some home gym equipment that will allow you to add resistance to your workouts to make them more challenging.
And if you’re looking for another free workout to kick-start your at-home workout routine, try this HIIT workout for beginners.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.