Step Up Your Cardio

Machine-free, Boredom-busting HIIT Program

Step Up Your Cardio - Machine-free, Boredom-busting HIIT Program
Sometimes, we arrive to the gym and the cardio machines are packed. Or, there are days that we just can’t bring ourselves to get on one of those machines. When this happens, don’t throw in the towel! Grab an aerobics step and try this awesome, fast and intense HIIT routine!

Before you get started:

– Prop up the step with as many risers you are comfortable with. I typically use three or four on each side, but you can use less or more depending on you level.

Step Up Your Cardio - Machine-free, Boredom-busting HIIT Program– Set a timer or have a clock visible, as you will perform each exercise as fast as you can for 40 seconds and then rest for 20 seconds and then move on to the next movement.

Step 1 – POWER SQUAT

Start by standing in the middle of the step with hands in front of you for balance, if needed. Carefully hop your feet out to the sides of the step landing on the floor in a squat position. (You will be straddling the step.) Quickly jump back up on the step with both feet at the same time. Repeat as fast as you can for 40 seconds. Then rest for 20 seconds and move on to the next exercise.

Step 2 – MOUNTAIN CLIMB

Step Up Your Cardio - Machine-free, Boredom-busting HIIT ProgramPosition yourself in a plank with your hands on the step and the balls of your feet on the ground. Make sure that your hands are positioned in line with your shoulders. Then, like a running man or regular mountain climber, alternate touching your toes to the bench as fast as you can. Remember to squeeze your core! Repeat as fast as you can for 40 seconds. Then rest for 20 seconds and move on to the next exercise.

Step 3 JUMP LUNGE

Stand on the edge of the step and step back into a lunge off the step. Next, explode up driving the knee of the back leg towards your chest and then land back in the lunge position. Repeat this movement using the same leg for 20 seconds and then switch legs and repeat the movement on the other side for another 20 seconds. Then rest for 20 seconds and move on to the next exercise.

Rest for 1 minute and then repeat 3-4 more times.

Give it a try! Step up your cardio!

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Website
Twitter @_jamesjessica
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Facebook.com/npcjessicajames
Coaching information CoachJessicaJ@gmail.com

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