Blog · Fitness · Uncategorized

Stair Stepper HIIT Workout | WOW

My husband is away at a training for two weeks and I’m at home with the kiddos. Today, though, my mother-in-law offered to watch the baby this evening for a while so that I can “do whatever I want”.

Whatever I want?!

Should I drop him off only to come back home, take off my bra, and sit in front of the tv watching whatever I want without hearing, “can I watch a kid movie?!” once.

Or should I go really crazy on this night off that was just handed to me and run off to Seacrets in Ocean City to party my ass off.

No, I’m going to the gym.

Party time. There’s nothing else I would rather do with my time alone.

I’m off to do some glutes (because, duh!) and some intense as heck HIIT cardio on the stair stepper.

Cardio can get monotonous, so by mixing it up with varying intensity levels and different steps the time passes much faster, not to mention its WAY harder. Talk about getting more bang for your buck instead of wasting an hour, bored on a cardio machine.

We will be doing a 25 minute workout and there are three moves we’re going to do:

  1. Single Steps w/ Leg Lifts: Kick up your right leg, then step up one step. Kick up your left leg, then step up one step and repeat. Don’t worry about kicking back very high.
  2. Single Steps (at a high intensity): This is our high intensity interval. On my stair stepper I usually do this at level 12, but do what is very hard for you. It is just one minute and after that minute you should be out of breath and really need a break, and not just a few seconds off but a whole two minutes.
  3. Double Steps: We are going to be doing these at a very slow pace. This will be our low intensity interval to follow the high level single steps. With each step, skip one step. This will target the back of your legs, your hamstrings and glutes more than your quads.
Now, let’s get started!

0:00 – 3:00 – Warm-Up: Single Steps w/ Leg Lifts at Level 4-5 

3:00 – 4:00 – Single Steps at Level 10-12

4:00 – 6:00 – Double Steps at Level 2-3

6:00 – 7:00 – Single Steps at Level 10-12

7:00 – 9:00 – Double Steps at Level 2-3

9:00 – 10:00 – Single Steps at Level 10-12

10:00 – 12:00 – Double Steps at Level 2-3

12:00 – 13:00 – Single Steps at Level 10-12

13:00 – 15:00 – Double Steps at Level 2-3

15:00 – 16:00 – Single Steps at Level 10-12

16:00 – 18:00 – Double Steps at Level 2-3

18:00 – 19:00 – Single Steps at Level 10-12

19:00 – 21:00 – Double Steps at Level 2-3

21:00 – 22:00 – Single Steps at Level 10-12

22:00 – 25:00 – Cool-Down: Single Steps w/ Leg Lifts at Level 4-5 

Think you can do it? I will be doing it in a few hours.
I hope you enjoy! 😛 I can’t even say that with a straight face. You might not enjoy it, but it’ll feel good after. Once you catch your breath, that is.

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