We used a Tabata structure for this video to really burn out your legs and your lungs at the same time. We will be doing some fairly challenging exercises in this format; 20 seconds on, 10 seconds off, four times total.

With this workout, the calories burned and the lean muscle built not only serves to aid weight loss and tone the legs, it also facilitates the loss of belly fat.

Workout Structure
3 Minute Cardio Warm Up
14 Minute Tabata Workout
–Two rounds through for 28 minutes total

Printable Routine:
Cardio Warm Up – 30 Seconds apiece
Jogging in Place
Jumping Jacks
Pendulum Swings (yeah we spelled it wrong in the video, oops)
Lateral Jumps
Up & Out Jacks

Tabata Workout
• 20 Seconds Active
• 10 Seconds Rest
• 4 Times for each Exercise
• 2 Rounds Total

Exercises
Pulse Lunges – Your legs will feel like Jello after a round of pulse lunges. Just remember; Jello legs today means that your legs wont jiggle like jello tomorrow. Make sure that you are careful to use smooth motions with this movement – not careless bouncing. Repeat on each leg.

Plank Tucks + Extensions – This is a total body movement, with abs, pectorals, & shoulders being just a few of the muscle groups that are engaged. The “extension” part of the exercise is what is really great for lifting the glutes.

Side Lunges + Jumps – This is an explosive jump sandwiched in between two side lunges – great for glutes and thighs and great for burning a high number of calories.

Flutterkick Pulse Squats – So much fun! Just kidding. But seriously, can you feel that burning in your glutes and thighs? These work!

Bridge Kicks – Hamstrings and glutes will be burning after this move. You can make it more challenging for your core by raising both arms straight up in the air to create more of a demand due to having to work harder to maintain balance.

Jack Squats – I love this exercise because by the time you reach round 4, you can almost literally hear your body saying “no, no, no, no, no” when you go to jump back up from that deep squatting position. Learn to love it!


How many calories does this Fitness Blender workout burn?
We estimate that this routine burns between 8-12 calories a minute, or 264-396 total. Our calorie estimations are just that – estimations, but you shouldn’t worry too much about actual expenditure anyways – these exercises work, and you’re going to feel great when you are finished (the phrase “when you are finished” being imperative here).

Make sure that you take the time to cool down and stretch after doing this workout video as one is not included. You can either do your own quick cool down independently, or look up one of our many videos for cooling down & stretching after a routine.