Lower-body Tabata and full-body dumbbells: two 4-move workouts
Looking for short workouts you can do at home or in the gym? Here are two from Herbalife Thailand material: a Tabata set focused on the lower body, and a dumbbell circuit for the whole body.
Tabata is a form of HIIT (High-Intensity Interval Training), alternating short bursts of hard effort with rest.
Workout 1: Lower Body Tabata
- 20 seconds per move, 10 seconds rest between moves
- Lateral Lunge
- Split Squat
- Squat Pulses with band
- Lunges
Workout 2: Full Body Dumbbell Circuit
- Complete 3 sets of all the moves
- Bent-over row, 10 reps
- Thrusters, 10 reps
- Dumbbell Fly, 10 reps
- Jump lunges, 10 reps
- Choose a dumbbell weight that suits you
Before you start
- Always warm up first, and cool down with stretches afterwards
- Start light and focus on good form before adding speed or weight
- Sip water during rests
- Stop straight away if you feel pain or dizziness, or can't catch your breath
- Jump lunges are high-impact — if you have knee or joint problems, swap them for regular lunges
More images in this series (tap to enlarge)
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Do one workout, or alternate them on different days, depending on your time and fitness. Results may vary from person to person. If you have a health condition, are pregnant or take medication, consult your doctor before starting high-intensity exercise. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: 4 Tabata training moves 1 · 4 Tabata training moves 2 · Get fully fit: have your dumbbells ready for a full-body workout (added to the library: Jan 2025 · Apr 2025)
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