Burn Fat Fast: 9-Minute Lower Body Tabata Workout – Episode 8

Today, in episode 8 of the Tabata training series, I’m going to bring you to a 9 minute lower body-routine who besides that will build your muscles will also help you burn fat faster than you think.

If you try to crowd a workout on a busy day, you will probably wonder what is the optimal time you should allocate? The truth is that this largely depends on you, on the goals you have set for yourself, and how much you want to get out of the comfort zone.

If your goal is to lose weight, aim for a high-intensity workout 3 times/ week, it will help you lose fat much faster than cardio exercises.

Today, in episode 8 of the Tabata training series, I’m going to bring you to a 9 minute lower body-routine who besides that will build your muscles will also help you burn fat faster than you think.

Today’s workout is comprised of 8 exercises, repeated twice. Each exercise will be performed for 20 seconds, followed by 10 seconds of rest.

Take 1-minute rest between series.

Today’s exercises are:

1)    High Knees

2)    Squat Uppercuts

3)    Jumping Jacks 

4)    Frog Squats

5)    Sumo Squats

6)    Reverse Lunge Knee Drives

7)    Reverse Lunge Knee Drives: Opposite Leg

8)    Squat Thrusts

1.  High Knees

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The high knees exercise has long been a staple in warm-up routines, and for good reason. Doing high knees in place will get your heart pumping and your legs warm and prepped for whatever your workout has in store. It works your glutes, quads, hamstrings, and calves.

How to do

•      Stand tall with your feet hip-width apart and your arms at your sides.

•      Lift your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.

•      Now quickly switch arms and legs, running in place.

2.  Squat Uppercuts

upper cuts get healthy u optimized

Picture Source: Get Healthy U

The uppercut is a traditional boxing movement that can be incorporated into cardiovascular training (such as a HIIT workout) or boxing-style aerobic classes. This exercise works your biceps, shoulders, abdominals, quadriceps, and glutes. 

How to do

•      Start in a standing position with your feet set at shoulder width. Bring bent arms up in front of your chest and make fists with your hands.

•      Bend your hips and knees to lower down halfway into a squat.

•      At the same time, lower your right fist down towards your right hip. 

•      Then as you stand back up by straightening your hips and knees, punch up and across with your right fist so that it finishes above your left shoulder. 

•      Keep your left fist up in front of your face and chest in a guard position.

•      As soon as you have finished your right uppercut punch, lower back down and bring your right fist into a guard position as you lower your left fist towards your left hip and stand up throwing your left uppercut. 

•      Keep this right, left, right, left punch sequence going for the duration of the exercise.

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3.  Jumping Jacks


Jumping Jacks are a basic calisthenics workout. Calisthenic are gymnastic exercises for fitness and flexibility.

They work like a compound workout, targeting and activating the most primary muscles. They are mostly done during warm-ups or tucked in as a part of circuit training

How to do

•      To perform Jumping Jacks, start in a standing position with your legs together and arms by your side. 

•      From here, jump your legs out wide and raise your arms above your head, then jump back into starting position. 

4.  Frog Squats

frog squat youtube optimized

Picture Source: Youtube

Frog squat is a calisthenic and cardiovascular exercise that primarily targets the quads, the glutes, and the hamstrings.

How to do

•      Stand upright with feet wider than shoulder-width apart. Hold hands in front of your body at arm’s length.

•      Begin the exercise by pushing hips back while bending at the knees into a squat. Be sure your knees are perpendicular to your feet at all times, do not let them come forward.

•      Squat down until your thighs are parallel to the ground and your fingers can touch the floor, inhale while doing so. Exhale as you push yourself back up to the standing position.

5.  Sumo Squats

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The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out.

Targets: with the sumo squat variation, it’s the inner thighs and glutes that get more of a workout. 

How to Do

•      Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips

•      With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted. 

•      Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position

6.  Reverse Lunge Knee Drives

reverse lunge knee drives gym gyani fitness blog optimized

Picture Source: Gym Gyani Fitness Blog

This exercise is used to improve strength and stability. The exercise will strengthen the quadriceps, hamstring, and glutes.

How to do

•      Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.

•      As you lunge back with your left foot, drive your left arm forward to maintain your balance.

•      Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.

•      From the ground, drive your left knee up coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.

•      If it’s too hard to come into to perform the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee.

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7.  Reverse Lunge Knee Drives: Opposite Leg

The same as at point 6, just switch the leg.

8.  Squat Thrusts

squats thrusts fitwirr optimized

Picture Source: FitWirr

Squat thrusts are almost like a modified burpee, they are slightly easier than burpees. 

How to do

•      Stand with your feet shoulder-width apart. 

•      Bend down and place your hands on the floor.

•      Kick your feet out behind you so that you end up in a top press-up position, then jump your feet back to your hands and stand up. 

Don’t skip the warm-up, and don’t skip the cooldown, both are important and help you avoid injury and can even help improve your performance.

That was today’s workout, hope you’re feeling great already 🙂

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burn fat fast 9 minute lower body tabata workout episode 8

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