Nicole — Page 14

HIIT Stepper Workout (30 Mins, Total Body)

June 1, 2020 by Nicole 3 Comments

This hiit stepper workout will take you 30 minutes (28.5 to be exact). I know not everyone has access to a stepper or step bench in their home/apartment, so I don’t post a ton of workouts requiring them as equipment. I do have one at my parents house though, so when I’m visiting, I like to put together stepper workouts for those who have one. 🙂

HIIT Stepper Workout

EQUIPMENT NEEDED:

Links are affiliate.

Stepper (step bench works, too)
Single medium weight (I’m using 10lbs)

This hiit stepper workout is broken up into three circuits. In each circuit, you’ll get three exercises. You go through them using an interval structure of 30 seconds work, 10 seconds rest. At the end of each set, rest for 30 seconds. At the end of each completed circuit, rest for 60 seconds. Here’s a breakdown:

Exercise 1 (30 sec)
Rest 10 sec
Exercise 2 (30 sec)
Rest 10 sec
Exercise 3 (30 sec)
Rest 30 sec

Repeat four times total, alternating between right and left sides of the body.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

10-Min Warm Up for HIIT Workouts (recommended)
5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See the times in parentheses in above video for a preview of each exercise and how to modify.

Circuit 1 (2:11)

Offset Squat to Step Up Knee Drive
Staggered Squat Jump – 180 x2
Tick Tocks

Circuit 2 (12:06)

Staggered Push Up to Kickthrough
Plank Row 2x – Crossbody Crunch
Get Up to Step Up with 1 DB overhead (SA Shoulder Press at bottom)

Circuit 3 (22:05)

Bulgarian Lunge DB Press
Staggered Squat Knee Drive Torso Twist – Squat Hop
Squat Jack onto Stepper – Plank Jack hands on stepper

Similar Workouts

If you liked this hiit stepper workout, check out these similar workouts:

HIIT Workout – 20 minutes long, another interval workout using a stepper.
Bodyweight HIIT Workout – This uses the same structure as today’s but no equipment is needed.
HIIT Workout with Weights – This also uses the same structure as today’s, but you won’t need a stepper—just weights.

xo Nicole

Filed Under: Full Body, Interval Training, Step Bench, Video, Workouts Tagged With: step bench workout, stepper workout

Guided Warm Up for HIIT Workouts

May 28, 2020 by Nicole 2 Comments

I’m excited to share this warm up for hiit workouts with you all! While I do love the intensity of interval training, it can do more harm than good (especially on your joints) if you don’t prepare your body properly for the work. And honestly, even with the proper warm up, it may not be the type of training that’s best for your body. If you consistently feel broken down and depleted after HIIT training, it’s probably a sign that you’re either doing too much of it, or should eliminate it altogether and focus on lower-impact types of movement.

Now most of the HIIT workouts I post here are quick—as they should be! No one needs to be doing 45+ minutes straight of this type of movement. So you may look at the length of this warm up (10 minutes) and think it seems on the long side. Invest the 10 minutes! If you consistently skimp on the warm up before HIIT workouts, it will catch up to you eventually.

Guided Warm Up for HIIT Workouts

In this warm up for hiit workouts, we want to mobilize our joints and gradually bring the heart rate up. We’ll start by connecting to our breath and then will gently mobilize the spine, shoulders and hips. Then we’ll do some light cardio to bring the heart rate up. Once we’re warm, we’ll go back to some mobility work with a slightly bigger range of motion.

Once you’re done with this warm up for hiit workouts, you’re ready for one of these workouts. 🙂

Other Warm Ups

If this warm up for hiit workouts isn’t right for you, check out the other guided warm ups I have:

5-Min Warm Up for Home Workouts
7-Min Gentle Warm Up for Home Workouts (no jumping)

xo Nicole

Filed Under: Video, Workouts Tagged With: warm up, workout warm up

Loop Band Workout – Low Impact, Total Body

May 25, 2020 by Nicole Leave a Comment

This loop band workout is low-impact. No jumping = no noise, so it’s a great quiet home workout. The resistance band will be mainly used to incorporate upper body, so don’t go too heavy with your band choice.

And for those of you who only watch my videos to see Pickles, you’ll be happy to know she’s passed out on the couch in the background through 95% of it lol.

Loop Band Workout – Total Body

EQUIPMENT NEEDED:

Resistance band loop – I’m using a “medium” tension band, but it’s on the lighter side of medium.

This loop band workout is broken up into three circuits. In each circuit, you’ll do three exercises, back to back, for 30 seconds each. Rest 30 seconds then repeat. In circuits 1 & 3, you’ll complete three sets of the circuit. In circuit 2, you’ll complete four sets, alternating between right and left.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 1:44 in above video for a preview of the exercises.

Alternating Curtsy Lunge with Bent Raise
Squat Hold Pull x2, Overhead Raise
Squat Slams with Calf Raise

CIRCUIT 2

See 8:15 in above video for a preview of the exercises.

Triceps Kickback – Bend-Stretch in Lunge
Deadlift Tap + Row
Split Lunge Row Knee Drive

CIRCUIT 3

See 16:45 in the above video for a preview of the exercises.

Boat Alternating High Rows
Hollow Crunch
Slow Mountain Climbers

Similar Workouts

If you like this loop band workout, check out these similar posts:

Quiet Home Workout with a Mini Band – Same structure, different exercises.
Resistance Band Low-Impact Workout – Another one using the same structure but different exercises.
All my quiet (low impact) home workouts can be found HERE.

xo Nicole

Filed Under: Full Body, Quiet, Resistance Band, Video, Workouts Tagged With: loop band workout