HomeHome Tabata Lower Body
A 20-minute lower-body Tabata for women: jump squats, jumping lunges, curtsy squats and high knees, each for eight rounds of 20 seconds on and 10 seconds off. Quads and glutes at around 260 kcal, no equipment required.
Home Tabata Lower Body at a glance
- Level
- Advanced
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~260 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Tabata Lower Body
- 1Jump squats bodyweight8 × 20s
- 8 × 20s
- 3Curtsy squat8 × 20s
- 4High knees8 × 20s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Tabata Lower Body
The 10-second rest is the entire protocol — set a timer and stick to it. Full effort in each 20-second block. If the legs give out mid-round, drop the jumps and keep moving through the bodyweight version rather than stopping the clock.
Home Tabata Lower Body — questions
How long does Home Tabata Lower Body take?
About 20 minutes from the first set to the last. The session contains 4 exercises and burns roughly 260 kcal for an average trainee.
What equipment do you need for Home Tabata Lower Body?
None — floor space only. The session is built around Jump squats bodyweight, Lunge With Jump, Curtsy squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Tabata Lower Body suitable for beginners?
Home Tabata Lower Body is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Home Tabata Lower Body work?
Quads, Glutes. 4 exercises, starting with Jump squats bodyweight, Lunge With Jump, Curtsy squat.
Is Home Tabata Lower Body free?
Yes. Home Tabata Lower Body is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Tabata Lower Body into the GymiaFit app — free, no account tricks, no paywall.
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