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

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In this quick workout, you will do a 9-minute Tabata interval training routine that is fast and effective. It will help you burn fat very fast.
Burn Fat Fast: 9-Minute Lower Body Tabata Workout - Episode 8 10

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 your comfort zone.

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

Today we’re going to focus on the lower body. Tabatas are short and intense, so they’re perfect for targeting that stubborn fat around your hips and thighs. If you’ve been exercising regularly, you’ve probably noticed that your legs have become more toned.

But if you’re like most people, you still have stubborn areas that could use a little extra attention.

This Tabata workout is perfect for beginners, but also has something for more advanced exercisers. It’s only 9 minutes long, so if you’re short on time and need a quick burn, this is the workout for you.

Today, in episode 8 of the Tabata training series, I’m going to bring you to a 9-minute lower body routine that besides that will build your muscles, and 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 a 1-minute rest between series.

Let’s get started!

Today’s Tabata exercises for burning fat fast 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

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

Squat Uppercuts
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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. 

By doing this exercise regularly, you can develop lean muscle mass while burning fat. The squat uppercuts are also good for improving coordination, balance, and agility.

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 1
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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
Burn Fat Fast: 9-Minute Lower Body Tabata Workout - Episode 8 14

Picture Source: Youtube

Frog squat is a calisthenic and cardiovascular exercise that primarily targets the quads, the glutes, and the hamstrings. They are also good for improving your balance and coordination, especially if you’re doing them barefoot.

Frog Squats have been around since the early 20th century, but they are still very popular today. The exercise itself is easy to do, but it can be hard to get the hang of at first.

The main benefit of Frog Squats is that they work out your lower body and core muscles in one go.

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

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. 

Sumo squats are a great exercise to burn fat.

You can do sumo squats anywhere, in your living room, in the park. And they take only a few minutes to complete so you can fit them into your busy schedule.

Sumo squats are an effective way to burn fat and build lean muscle without having to spend hours at the gym.

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
Burn Fat Fast: 9-Minute Lower Body Tabata Workout - Episode 8 16

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.

7.  Reverse Lunge Knee Drives: Opposite Leg

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

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8.  Squat Thrusts

squats thrusts fitwirr optimized
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Picture Source: FitWirr

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

Squat thrusts are a great way to burn fat and build muscle. They are an essential part of any workout routine. The squat thrusts exercise will help you lose weight and stay fit.

Squat Thrusts work your quads, hamstrings, glutes, and calves as well as your shoulders and back. Your core is engaged during this exercise because you need to keep your body upright and stable throughout the movement.

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. 


Whether you are a beginner or advanced trainee, there are multiple benefits when performing the Tabata protocol. To maximize fat loss with Tabata workouts, you should plan on adding this type of workout to your routine as often as possible.

Beginners should start with ‘moderate’ schedules and advanced individuals can increase the intensity over time.

My 9-minute Tabata workout is a great way to burn fat and get your heart rate up. This workout focuses on the lower body, which means that if you’re trying to burn fat, this is a great workout for you!

It’s not as easy as it looks!

If you want to make this Tabata workout even more challenging, try adding weights or increasing the speed at which you’re doing each exercise.

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

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This Tabata workout is for busy people with hectic, unpredictable schedules who want to burn fat fast. And yes, 9-minutes will work!
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