These Tabata Squats Will Literally Set Your Legs On Fire

Disclosure: This post contains affiliate links. Meaning if you click on a link and make a purchase, I'll earn a small commission at no extra cost to you.

Let me just start by saying that I hate barbell squats with a passion. So the idea of getting a kick-ass workout in 4-minutes using nothing more than Tabata squats is literally my idea of heaven.

It’s not that I don’t understand the benefits then heavy squatting.

It’s just that…

#1 – I suck at barbell squats.

#2 – I’d rather hit my legs hard and fast and be done with it.

Now, the reason I like (and both hate) Tabata squats so much. Is that it’s great at slowly building the burning sensation in your quads until you physically can’t take anymore.

It’s kinda like being repeatedly punched very softly in the arm. 

You don’t feel the pain at first. But after 40 or 50 hits, it starts to become agony.

So in today’s blog post, I’m going to walk you step-by-step through my complete plan of action for getting the most out of your Tabata squats session.

You’ll laugh, you’ll cry, you might even break your hip, who knows.

Let’s get cracking…

What The Hell Is Tabata?

Now, the fact that you’re reading this page gives me a pretty clear indication that you probably already know a lot about Tabata.

If that’s the case, then you can go ahead and skip this section.

But if you stumbled upon this page by accident. I’ll just give you a quick outline of what exactly the true Tabata protocol involves.

So, the original Tabata protocol was invented by a guy named Izumi Tabata in 1996.

Basically, it had athletes completing 20 seconds of work followed by 10 seconds of rest for a total of 4-minutes (8 rounds).

This was done performing a vigorous exercise (bike sprints in this case) at 170% or their Vo2 max.

To clarify, 170% of Vo2 max is the maximum amount of oxygen consumption a human can physically take in.

Needless to say, it’s a workout that involves 4-minutes of damn near torture that would be impossible to imitate by the average gym junkie.

However, Tabata squats, although still using the typical 20/10 intervals used in the original Tabata protocol. Aren’t really considered true Tabata because it’s impossible to elevate your heart enough to hit the required 170% oxygen consumption.

But still, they’re great for kicking your ass in 4-minutes. So over time, the original protocol has been adapted for countless other exercises because of the impressive results you’ll get.

Benefits Of Tabata Squats

Obviously, the main benefit for most people is the time you’ll save during your workout.

But there’s also a great deal of fitness and fat loss benefits that go along with it.

Now, I won’t lie and tell you that it’s going to torch through a sh*t ton of calories during these 4 minutes because this simply isn’t true.

In fact, you’d be lucky to burn an extra four or five calories a minute using this method compared to regular steady-state cardio.

The real benefit comes when your workout ends. Because now your body is forced to take in vast amounts of oxygen to compensate for what’s been lost during your workout.

This demand is called EPOC (excess post oxygen consumption). And it’s the reason your body continues to burn more calories at rest.

How many calories?

Well, that’s up for debate.

But it’s been proven in multiple studies that the higher the exercise intensity, the longer you’ll burn more calories at rest.

How To Get The Most Out Of Tabata Squats

Now, this is something that’s going to depend entirely on your fitness level because some of the workouts I’ll be taking you through in a minute are pretty intense…

…Especially if you’re a newbie to squatting.

So there are two ways you can approach Tabata squats.

Your first option would be to simply break up your Tabata routine into multiple exercises that include some form of squatting variation.

The benefit of this is that you’ll be giving your quads a more extended break between sets, so you’re a little fresher next time.

An example of this sort of Tabata routine might look something like this…

• 20 Seconds Of Tabata Pushups
• 10 Seconds Of Rest
• 20 Seconds Of Tabata Squats
• 10 Seconds Of Rest

Repeat x4 for a total of 4 minutes.

This is your best option if you’re NOT used to hitting your legs hard because it slowly introduces you to interval squatting without going overboard.

Your other option (which is the one I prefer by the way) is to go balls to the wall and hammer your legs with all 8 rounds of Tabata.

Is it difficult?

Sh*t yeah, but the afterburn you’ll get from this 4-minutes of torture will be enough to have you crawling out the gym on all fours.

So if you’re into this style of training, then this is the way to go.

Changing The Angle Of Attack

Another thing I’d like to briefly touch on Is the idea of changing the angle of attack when working your legs for all 8 rounds.

See instead of just doing one exercise like bodyweight squats for 8 rounds. It actually makes more sense to alter your exercise selection to target different parts of your legs.

For instance, you could perform narrow stance squats, followed up with wide-stance squats, and continue to alternate each round.

It would look a little something like this…

• 20 Seconds Of Narrow Squats
• 10 Seconds Of Rest
• 20 Seconds Of Wide Squats
• 10 Seconds Of Rest

Repeat x4 for a total of 4 minutes.

What this does is changes the demand on which particular part of your quads your working.

See, the narrow squat focuses mainly on the front of the quads…

…While the wider stance places a little more emphasis on the side of the quads.

This is beneficial for two reasons…

Firstly, it allows you to target a wider range of muscle fibers. While still keeping the intensity high.

And second, it helps keep the momentum going because now, you’re placing slightly less demand on each area of your quads every other round. 

This allows you to push just that little bit harder before your legs fatigue completely.

I know that was a bit wordy, but I hope that makes sense.

The Ultimate List Of Tabata Squat Workouts 

Now for the good stuff…

Below I’m going to highlight every single one of the Tabata squat workouts you can use to smash your legs to pieces.

Some are easier than others. But I guarantee that they’re all awesome at pushing your body to its physical limit and beyond.

As long as you hit it hard, that is.

Jump Squats And Alternating Lunge

So this is a Tabata workout I used to do religiously at the end of every workout when I used to box.

To be fair, I still do them once or twice a week. But because I’m frequently trying new things and changing up my routine. I don’t give it the same attention that I used to.

Anyway, here’s how it looks for your unenjoyment…

• 20 Seconds Of Jump Squats
• 10 Seconds Of Rest
• 20 Seconds Of Alternating Lunges
• 10 Seconds Of Rest

Repeat x4 for a total of 4 minutes.

Now, the reason (I believe) this combination works so well is because you’re constantly changing the level of work your muscles take on during each exercise.

See, even though both exercises work the same muscles…

• Quadriceps
• Hamstrings
• And Glutes

The jump squats place a lot more weight on your quads, while the lunge place more emphasis on your hamstrings and glutes.

It’s the same principle I talked about earlier with the narrow and wide stance squats.

Everything’s still being worked to some extent every round.

But because you’re placing a little less stress on particular muscle groups during half of the workout. It increases your overall work output during each round. This again allows you to get more work done in the same space of time.

At least that’s what I found anyway…

Quick Tip…

If you find this workout too hard, I’d recommend switching up the jump squats for regular squats…

…And the alternating lunges for regular lunges.

Alternating Bulgarian Split Squats

This is another agonizingly effective workout that targets each leg individually.

Here it is in all its glory…

• 20 Seconds Of Split Squats (left leg forward)
• 10 Seconds Of Rest
• 20 Seconds Of Split Squats (right leg forward)
• 10 Seconds Of Rest

Repeat x4 for a total of 4 minutes.

This workout is especially good at ironing out muscle imbalances between each leg. Because now, you’re having to work them separately.

Another added benefit is that it’s great for working on your balance and stability. So if you’re lacking in this area, I’d focus most of your attention on this workout.

Tabata Pistol Squats

I wasn’t going to include this workout on the list because frankly, it’s a pretty damn hard exercise on its own. And the idea of hammering out multiple reps of these bad boys will be way too much for 99.9999% of the population to handle.

But then I thought, why the hell not.

Anyway, here it is for your viewing pleasure…

• 20 Seconds Of Pistol Squats (right leg)
• 10 Seconds Of Rest
• 20 Seconds Of Pistol Squat (left leg)
• 10 Seconds Of Rest

Repeat x4 for a total of 4 minutes.

Now, if you’re not quite ready for the full pistol squat yet but you still feel like giving this unholy workout a try. Here’s what I’d recommend…

Firstly, you could attempt assisted pistol squats using a chair, so you’ve got a little bit of support to stop you from falling on your ass.

And second, you could just switch up the exercises halfway through the routine, so you’re only performing two rounds of pistols on each leg.

Kinda like this…

• 20 Seconds Of Pistol Squats (right leg)
• 10 Seconds Of Rest
• 20 Seconds Of Pistol Squats (left leg)
• 10 Seconds Of Rest

Repeat x2 for each leg

Then complete…

• 20 Seconds Of Split Squats (right leg forward)
• 10 Seconds Of Rest
• 20 Seconds Of Split Squats (left leg forward)
• 10 Seconds Of Rest

Repeat x2 for each leg

Total workout time: 4-minutes

Personally, I’ve never attempted this workout because, to be honest, my pistol squat isn’t quite at the level it needs to be to hammer these out consistently.

So if you end up giving it a try, let me know, and I’ll send a get well soon card to the hospital where you’re currently recovering.

Tabata Burpees

 I know this technically isn’t a squat, but if you’ve never tried Tabata Burpees, you’re in for a terrible time.

Here’s what it looks like…

…Burpees (without the pushup)

…Repeat x8 for a total of 4 minutes.

For this workout to have the most impact on your legs, you need to perform each burpee without the pushup.

I know it goes against the nature of regular burpees. But it tends to slow the exercise down too much, which reduces its overall effect on your legs.

Another thing you could try if you’re really up for it. Is to add a box jump between each rep.

So instead of just jumping up at the end of each rep. You’d now jump onto an elevated platform… 

…hold for a brief second 

And then jump back down before starting your next rep.

I used to do these as a quick finisher when I used to box, so all I can say is good luck.

Taking Things To The Next Level

Now, if I’ve done my job correctly, you should have more than enough squat workouts to keep you busy for a while.

But if you’re thirsty for more then here’s what I’d recommend…

It’s called Workout Finishers 2.0

Check it out…

Mike’s workout finishers are perfect if you’re looking to smash through your workouts in record time.

Now, I won’t lie. Pretty much all the workouts you’ll find in Workout Finishers 2.0 are hard as hell. 

So if you’re not prepared to put the pedal to the metal and hit each workout will full intensity, then I’d probably give it a miss.

But if you’re the kind of guy or gal that wants to get in, get done, get out, and still get impressive results. Then this should be right up your street.

Here’s the link again to take a look: Workout Finishers 2.0

Anyway, I hope you’ve found at least a little value in what you’ve just read. 

If you want to add your own thoughts, comments, or have any other Tabata squat workouts you’d like to share. Feel free to drop them in the comments section below…