Tabata Legs


  • TABATA is a specific style of high intensity interval training [HIIT]
  • Each TABATA consists of 8 cycles
    • Each cycle includes 20 seconds of very hard exercise followed by 10 seconds of rest
    • Each TABATA takes 4 minutes to complete
  • This workout consists of 4 TABATAs which = 16 minutes


Sumo Squat

Stand with your feet slightly wider than hip width apart and rotate your feet outward. With your arms outstretched or together at your chest push your hips back and lower yourself down. Keep your back straight and your chest up. Push up through your heels to standing and repeat.

  • Modified option: standard squat

Buttocks Kick

Stand tall with your core engaged. Start running on the spot bringing your heels up towards your buttocks rapidly, drive/swing your arms as comfortable.

    • Modified option: running on the spot, or high knees or marching on the spot

Curtsy Lunge

Stand with your feet hip width apart (arms can be at your sides or on your hips) and take a big step back with your right leg reaching back and crossing it behind your left leg. Bend your knees and lower your hips until your left leg (front leg) is nearly parallel to the floor. Keep your chest up and your hips square. Push up and straighten your knees – repeat

    • Modified options: standard lunge

Squat Pulse with side step

Stand with your feet hip width apart. With your arms outstretched or together at your chest  push your hips back and lower yourself down. Keep your back straight and your chest up. Hold your squat position and do a small pulse (slight movement up and down), while maintaining your squat position take a step out to the right side. From this new wide squat position do another small pulse before bringing your right leg back to regular squat position.

Push up through your heels to standing and then repeat stepping out with the left leg.

    • Modified options: you can do the movement without the extra pulse movements, you can do your squat with pulse but no side step, or you can do a standard squat

Advanced resistance training disclaimer

  • This is an unsupervised online exercise video. We advise all participants to review their current exercise/fitness level to determine if this session is appropriate for you.
  • If high intensity exercise is new to you please discuss with your physician, prior to participating.
  • Do not start an exercise session if you are feeling unwell and discontinue exercise if symptoms arise. Symptoms may include but are not limited to; shortness of breath, chest pain, dizziness, light-headiness. If you develop worsening symptoms that are not relived by rest – seek medical attention.
  • Remember you are in control of your own workout. Exercise at your own level/pace.
  • Please complete a 3-5 minutes warm up prior to starting this exercise routine.

Want more information?

  • Speak to an Exercise Therapist.
  • Check out our “What is TABATA” video in the continuing education section of this web-site
  • Check out more of our “HIIT” videos under the exercise demonstration section of this web-site
  •  Check out our TABATA Legs workout handout