16 minute lower body tabata workout using no equipment

by purelytwins

16 minute bodyweight home workout that targets the lower body.

16 min tabata low impact home workout bodyweight

What is happiness to you?

Do you catch yourself not thinking you are worthy of happiness?

We used to be those girls. We never thought we were worthy of being happy, even though we were happy. We just allowed fear to hold us back. Fear that would take away our happiness. In a weird way we would worry about what others would think about us being so happy. We know weird. Those was our thoughts.

But not in anymore. Each day we are becoming more positive people and loving it. We know we are worthy of happiness and you are too.  Can we get a little happiness dance here…okay, great!  Do you feel better? 

16 minute bodyweight lower body tabata workout

Get ready to feel your muscles shaking in this workout.

*Disclaimer: make sure to consult with your doctor before trying a new workout routine. If you feel any pain or discomfort while exercising, stop.

Let’s do this workout together!

Equipment:  none

Style of workout:  bodyweight

Workout focus:  lower body

For each exercise move set Gymboss Interval Timer to 8 rounds of intervals of 10 rest/20 sec.  Each move is 4 minutes.

16 minute tabata workout that works the lower body

16min-tabata-pt96(Click to download your pdf)

If you like this workout and looking for more,  check out purely fit life fitness and lifestyle membership where we provide new real time workouts, weekly workout schedules, diet and mindset tips, and more to keep you staying consistent so you get results. 

We suggest for different fitness levels:

B-fits (beginner peeps) – Follow modifications from video. Omit the hops in the curtsy lunges and do regular curtsy lunges.

A-fits (advanced peeps) –  Go for speed and limit your breaks.

Diastasis recti tip – Go slow. Focus on your breathing! Keep belly button in towards spine when exhaling.

16 minute tabata diastasis recti safe workout for post partum moms

A fun workout for moms to squeeze into their busy days. No equipment needed. Get fit at home while your kids nap or play.

This workout is great for post partum moms like Lori. It is safe for those that have diastasis recti (ab gap).

Curtsy lunge hop is a great exercise that combines strength and cardio to burn more calories.

I am worthy of happiness mantra

Affirmation for today’s workout – I am worthy of happiness.

Repeat this 3 times before you workout.

Change your mind to believe you are worthy. Believe you are happy.

We all deserve happiness.


See you in the next workout. Thanks for the support!!

We think spring is getting close. Are you pulling out your spring dresses and sandals yet?



Other 16 minute workouts:

16 minute get rid of your mummy tummy workout

16 minute low impact workout

16 minute bodyweight cardio workout

16 minute HIIT power interval workout –


Lori and Michelle

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Please note that affiliate links may pop up on PT occasionally. When you click and purchase we receive a small percentage. This allows us to keep blogging! We greatly appreciate your support!



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Cassie March 17, 2015 - 1:19 pm

Looks like fun!

purelytwins March 17, 2015 - 3:43 pm

thanks Cassie

Over Your Oats #19 | March 23, 2015 - 5:53 am

[…] I Am Worthy of Happiness Tabata Workout […]

June August 12, 2015 - 8:21 am

I love your workouts, but I prefer to work out along with you. How do I identify which videos include you working out the whole time versus the videos that only describe and demonstrate the exercises?

Thank you.


purelytwins August 12, 2015 - 9:49 am

Our purely training workouts 1-40 are real time workouts on youtube. Every workout after that is inside our online fitness club, where there are 100 more workouts live with us. We would love to have you as a purely fit sister.

June August 12, 2015 - 11:25 pm

I am already a purely fit sister and I love your workouts!

Your posts are so interesting I usually feel motivated to try the routine. Is there a way to identify which ones are real time? I wonder if I am the only one who finds this a little confusing?!

Thank you!

purelytwins August 13, 2015 - 9:56 pm

June all of our real time workouts are posted inside the purely fit life club.

NaturallyBlossomingTaylor June 5, 2018 - 2:16 pm

I love Tabata workouts! They’re so easy to do quickly. Pretty much the best kind of workout for a mom!

purelytwins June 15, 2018 - 6:28 am

Yep! We agree.


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