35 Min Perimenopause Workout | No Jumping Tabata

Low Impact Tabata: Another Great Example of Low Impact Not Meaning Low Intensity

This 35 minute low impact tabata workout is more proof that you absolutely do not need to jump around to get a seriously good workout.

We’re working through eight dumbbell supersets, three rounds of each, with 20 seconds of work and just 10 seconds of rest.

Short bursts. Moderately heavy to heavy dumbbells. Big compound movements. Very little time to overthink any of it.

We’ve got squats, deadlifts, cleans, swings, snatches and thrusters, so your heart rate stays up even though your feet never need to leave the floor.

I’ll be honest, I was actually a little nervous before starting this one because on paper it looked brutal. 😂

But it ended up being exactly the kind of challenge I wanted. Hard enough that I was properly sweaty and felt like I had worked, but not so hard that I was completely wiped out for the rest of the day.

And then, just when you think you’re finished, we add the booty band finisher. That bit is definitely spicy. 😅

What You’ll Gain From This Low Impact Tabata Workout

Here’s what this low impact tabata workout gives you.

• ✔️ A full body workout with plenty of intensity and zero jumping
• ✔️ Big compound lifts broken into short, manageable intervals
• ✔️ The option to make it more strength focused or more conditioning focused
• ✔️ A solid cardio effect without needing high impact movements
• ✔️ A booty band finisher that will absolutely let your glutes know they were invited

Low Impact Tabata Workout Overview

Why This Low Impact Tabata Format Works

Short intervals let you lift heavier than you think. One of the things I love about shorter work intervals is that they give you permission to actually pick up a decent weight.

When you see 40 or 45 seconds on the timer, it’s very easy to automatically reach for something lighter because you’re already thinking about how you’re going to survive the second half of the set.

Twenty seconds feels different. You can choose something more challenging because you know the interval is short, and that means you can focus on making those 20 seconds count.

That becomes increasingly important as we get older because we naturally lose muscle mass, and resistance training is one of the most useful tools we have for maintaining strength and muscle through perimenopause and beyond.

The beauty of a low impact tabata like this is that heavier weights suddenly feel a lot more manageable.

It is a choose your own adventure workout. This is probably my favourite thing about the low impact tabata format. You can completely change the feel of this workout depending on the weights you choose.

Go lighter and move with a little more pace, and it becomes more of a conditioning workout. Your heart rate climbs, you move quickly and it feels very cardio focused.

Or pick up something heavier, slow the reps down and make those 20 seconds about strength and control. Same timer. Same workout. Very different experience.

And I think that flexibility is incredibly useful, especially through perimenopause when your energy is not always predictable.

Some days you’ve got plenty in the tank and you grab the heavier pair. Other days you don’t. Both versions still count.

Low impact is a decision about your joints, not about your effort. This is something I think women still need reminding of. Low impact does not mean easy. It simply means we’re removing the jumping and pounding.

The challenge has to come from somewhere else, and in this low impact tabata workout it comes from your dumbbells, the short rest periods, the compound movements and the sheer amount of work you’re getting through.

So if jumping doesn’t feel good for your knees, hips or pelvic floor, or you just don’t want to do it, you can still work hard.

You do not need to finish every workout feeling destroyed for it to be effective.

Consistency over intensity. Strong and energised, not exhausted. Always.

The Full Low Impact Tabata Workout

Here is the full low impact tabata workout, block by block.

Warm Up · 30 seconds each

1️⃣ Rainbow Squat
2️⃣ Good Morning + Reach
3️⃣ Reverse Lunge + Reach
4️⃣ Lateral Lunge

Main Workout · 8 supersets, 3 rounds through each, 20 secs work / 10 secs rest, 30 secs rest between supersets

Superset 1
1️⃣ Heels Elevated Goblet Squat | 10kg/22 lbs
2️⃣ DB Clean to Press | 7kg/15.5 lbs

Superset 2
1️⃣ Stiff Leg Deadlift | 10kg/22 lbs
2️⃣ DB Swing | 10kg/22 lbs

Superset 3
1️⃣ Bent Over Row | 7kg/15.5 lbs
2️⃣ Thruster | 7kg/15.5 lbs

Superset 4
1️⃣ Alt Reverse Lunge Swing | 7kg/15.5 lbs
2️⃣ Plank DB Taps | 7kg/15.5 lbs

60 secs rest after this one

Superset 5
1️⃣ Strict Shoulder Press | 7kg/15.5 lbs
2️⃣ Sumo Deadlift High Pull | 7kg/15.5 lbs

Superset 6
1️⃣ Goblet Lateral Lunge | 10kg/22 lbs
2️⃣ Alt DB Snatch | 10kg/22 lbs

Superset 7
1️⃣ Cross Body Curl | 7kg/15.5 lbs
2️⃣ Renegade Row | 7kg/15.5 lbs

Superset 8
1️⃣ DB Crunch | 7kg/15.5 lbs
2️⃣ Bicycle Crunch

Booty Band Finisher · 1 round, 20 secs work / 10 secs rest

1️⃣ Lateral Squat Walk
2️⃣ Squat Pulse
3️⃣ Lateral Squat Walk
4️⃣ Standing Abduction (L)
5️⃣ Squat Pulse
6️⃣ Standing Abduction (R)
7️⃣ Monster Walk / Duck Walk
8️⃣ Wall Sit + Abduction

Workout Complete 🔥
Burn approximately 261 calories

Exercises Worth Calling Out in This Low Impact Tabata Workout

Heels Elevated Goblet Squat. Elevating your heels can make it easier to keep your torso more upright and sit comfortably into the squat, especially if ankle mobility tends to limit your depth.

I’m using one of the heavier dumbbells here because those 20-second intervals are the perfect opportunity to challenge yourself with the load.

DB Swing. This is one of those movements that gets your heart rate up very quickly without needing any jumping.

Remember, it’s a hinge rather than a squat. Push your hips back, then drive them forward and let the momentum move the dumbbell. Your arms are along for the ride.

Renegade Row. This one is not just about your back. Your core is doing a huge amount of work to stop your hips from rotating as you row.

Widen your feet if you need more stability. That is not making it easier for the sake of it. It’s giving you a stronger position to work from.

Trainer Tips for This Low Impact Tabata Workout

A few things worth knowing before you start this low impact tabata workout.

• ✔️ Decide how you want to approach the workout before you start: slightly lighter and faster, or heavier and more controlled
• ✔️ Have both pairs of dumbbells ready to go before you press play. Ten seconds disappears very quickly
• ✔️ Use the 30-second breaks properly. Swap weights, grab some water and get your breathing back under control
• ✔️ If a movement starts feeling frantic, slow down. Fewer strong reps will always beat rushing through messy ones
• ✔️ If the booty band finisher is not burning, you may need a slightly stronger band or a little more tension

Who This Low Impact Tabata Workout Is Perfect For

This low impact tabata workout is for you if you still want to train hard but jumping is simply not what your body needs right now.

Maybe your knees or hips are feeling a little cranky. Maybe your pelvic floor doesn’t love high impact. Or maybe, like me, you’ve reached the point where you realise you simply do not need to jump around for a workout to count.

It also works really well through perimenopause when you want to keep prioritising strength and conditioning without adding more stress than necessary.

The important thing is learning how to adjust your training rather than feeling like you only have two options: go all out or do nothing. There is a massive amount of useful training sitting in the middle.

This is also a brilliant workout if you get bored easily. Twenty seconds goes quickly, the supersets keep changing and before you know it you’re moving onto the next thing.

If you’re newer to strength training, start lighter, use the first round of each superset to get comfortable with the movement and then adjust from there.

Save This Low Impact Tabata Workout

I’ve made you an interactive workout card for this low impact tabata workout with all eight supersets, the booty band finisher and space to record your dumbbell weights.

That means when you come back and repeat it, you won’t have to guess what you used last time.

👉 Get the Low Impact Tabata workout card

What to Try Next

• 👉 25 Min Barbell Tabata Metabolic Workout
• 👉 35 Minute Low Impact Strength and Cardio Workout for Women Over 40
• 👉 35 Min Perimenopause Strength Workout for Women Over 40

Frequently Asked Questions

Is this low impact tabata suitable for perimenopause?

Yes. The workout combines resistance training with short conditioning intervals, and everything can be adjusted depending on your energy and strength that day.

On a higher energy day, you might choose heavier dumbbells and really challenge the strength side of the workout.

On a lower energy day, lighten the weights, slow things down where you need to and simply focus on getting some good movement in.

What weight dumbbells should I use?

I used 7kg/15.5 lbs and 10kg/22 lbs. I went heavier for exercises like squats, deadlifts, swings and lateral lunges, then used the lighter pair for the pressing, rowing and some of the core work.

If you’re not sure what to choose, start slightly lighter in round one. You’ve got three rounds of each superset, so there’s plenty of opportunity to adjust.

Should I go heavy and slow, or light and fast?

Either. That is one of the best things about this low impact tabata format.

Choose heavier dumbbells and move with more control if you want the session to feel strength focused. Choose lighter weights and move with more pace if you want more of a conditioning effect.

Let your goal, and your energy that day, decide.

Can I do this low impact tabata workout as a beginner?

Yes. Start with lighter dumbbells, give yourself time to learn the movements and treat round one of each superset as your practice round.

You can also pause the workout for a little more recovery if you need it. There is no prize for racing through a movement before you feel comfortable with it.

How many calories does this workout burn?

I burned around 261 calories according to my watch. Your number could be completely different depending on your body, your dumbbells and how hard you’re working.

Use it as a rough guide, not a target.

How often should I do this low impact tabata workout?

Once or twice a week could fit really well alongside your other strength sessions, depending on the rest of your program.

If you’re using it regularly, give yourself enough recovery between sessions so you can come back and train well rather than simply collecting workouts.

Do I need a gym, and what if I do not have a booty band?

No gym required. You’ll need two pairs of dumbbells, a booty band and enough room to move.

If you don’t have a band, you can absolutely still do the finisher without one. Slow the reps down, hold the squat positions a little longer and really focus on creating tension through the glutes.

If you get through this one, come back and tell me how you went.

Drop a comment on the video and let me know which superset had you staring at the timer waiting for those 20 seconds to end.

My money is still on number six. 😂

Penny x