15 Min Lower Body HIIT Workout >> Tabata Party

Quick and sweaty workouts are totally where it’s at! Even if you have the busiest of schedules, you can fit in this HIIT workout anytime, any where! This workout is really going to focus on the lower body, legs & booty (my fav!). A nice, round and firm booty looks good – but it’s also really important to have strong gluteal muscles.

For this particular HIIT workout, we are doing Tabata!

What is Tabata?

A Tabata is a type of HIIT (high intensity interval training) with 20/10 intervals. This means that you do an exercise full out for 20 seconds, followed by 10 seconds of rest. There are 8 rounds in one Tabata, so it’s a total of 4 minutes!

**It’s really important to push YOUR limits during the 20 seconds. The workout interval is short, so you really want to give it all you’ve got!**

Why I LOVE Tabata…

  • Short, sweaty & effective
  • You can supercharge your bodyweight training
  • Boosts your metabolism
  • Strength & cardio all in one
  • You continue to burn calories AFTER the workout is over!

Here’s a video so you know how to do all of the exercises:



In this workout, each 4-minute Tabata interval has 2 exercises. You’re going to alternate between the 2 exercises for each Tabata until you’ve reached 8 rounds (4 each move). I’ve suggested a 2-minute rest in between each Tabata, but feel free to take a bit more time if you need it. These are sweaty!

➡️Tabata 1:

Wide squats
Jump lunges

➡️Tabata 2:

Elevated glute bridge
Speed skaters

➡️Tabata 3:

Burpee squat pulses
Side lunges

Hope you enjoy getting your sweat on with this Tabata workout.