Skimble
Download on the App Store
Moderate Workout

Tabata

Moderate   49 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Kelly Symolon
 		    Added By Kelly Symolon
Tabata
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Plank
Plank
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Upward Plank
Upward Plank
1 minute

Set 4: 1 round
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Clams
Clams
2 minutes
Lying Right Leg Lifts
Lying Right Leg Lifts
1 minute
Lying Left Leg Lifts
Lying Left Leg Lifts
1 minute
Donkey Whips
Donkey Whips
1 minute
Plank Heel Pushes
Plank Heel Pushes
1 minute
Rest
Rest
30 seconds

Set 9: 1 round
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
30 seconds

Set 10: 8 rounds
Fifer Scissors
Fifer Scissors
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Plank
Plank
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
Child's Pose
Child's Pose
30 seconds

Related Workouts

Tabata Hit
Tabata Hit
15 minutes, Moderate
Tabata
Tabata
21 minutes, Moderate
Tabata
Tabata
14 minutes, Moderate
Tabata
Tabata
14 minutes, Intense
Tabata This
Tabata This
20 minutes, Intense
Tabata
Tabata
3 mins 40 secs, Intense
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
32 mins 48 secs, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Beginners Military Workout 01

Beginners Military Workout 01

Moderate 30 min  
Monday/Wednesday/Friday

Monday/Wednesday/Friday

Moderate 28 min  
Total Body Circuit

Total Body Circuit

Intense 54 min  
Winter work: Arms

Winter work: Arms

Beginner 12 min  
Arms   Dumbbells, Bench
Arms

Arms

Moderate 13 min  
Upper Body   Dumbbell, Stability Ball
Abs

Abs

Moderate 11 min  
Core  

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free