HIIT Stepper Workout (30 Mins, Total Body)

June 1, 2020 by 3 Comments
HIIT Stepper Workout - Total body, 30-minute HIIT workout using a stepper and medium weight. #homeworkout #stepperworkout #stepworkout #workoutvideo

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.

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:

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:

xo Nicole

Filed Under: Full Body, Interval Training, Step Bench, Video, Workouts Tagged With: ,

Total Body Strength Circuit with 1 Heavy Weight

May 11, 2020 by Leave a Comment
Total Body Strength Circuit with Single Heavy Weight - Grab a heavy dumbbell or kettlebell for this total body strength circuit. 40 seconds work / 20 seconds rest x4. #strengthtraining #strengthworkout #homeworkout #workoutvideo

Today’s total body strength circuit will require a single heavy weight (kettlebell OR dumbbell will work). There’s no jumping, so it’s quiet and apartment-friendly. And my matching short & top set is from Fabletics for anyone who cares. Do I look like a Gen Z TikToker with my tall socks, biker shorts and crop top or what??? 😂

Total Body Strength Circuit

Links to equipment are affiliate.

EQUIPMENT NEEDED:

  • Single heavy weight – dumbbell OR kettlebell, either works. I’m using both because for one exercise (the lunge row to high pull), I do prefer the high handle of the kettlebell.

There are six exercises in this workout. We’ll go through them using an interval structure of 40 seconds work / 20 seconds rest. In total, we’ll go through the circuit four times. The middle three exercises are unilateral, so we’ll alternate left / right / left / right each time through the circuit.

At the end of each completed circuit, rest for 60 seconds. The additional rest time is so that form doesn’t get sloppy in the last couple rounds. If you need longer, take it.

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:

Total Body Strength Circuit with Single Heavy Weight - Grab a heavy dumbbell or kettlebell for this total body strength circuit. 40 seconds work / 20 seconds rest x4. #strengthtraining #strengthworkout #homeworkout #workoutvideo

Workout Breakdown

See 1:49 in the above video for a preview of the exercises and how to modify.

  • Goblet Squat with Pulse
  • Squat Cleans
  • High Pull to Lunge Row
  • Split Lunge Press to Squat Press
  • Windmills
  • Russian Twists

Similar Workouts

If you liked this total body strength circuit, give these similar workouts a try:

xo Nicole

Filed Under: Circuit, Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts Tagged With:

Beginner Bodyweight Workout – Big Form Focus!

April 30, 2020 by Leave a Comment
Beginner Bodyweight Workout with Big Form Focus - This beginner bodyweight workout uses a 30/15 interval structure. We'll focus on proper form in foundational exercises. Video included! #beginnerworkout #workoutvideo #bodyweightworkout

This beginner bodyweight workout focuses on foundational exercises that you see in various forms in most other workouts. We’ll dial in on proper form and get comfortable with the basics so that you can then take this work into other, more advanced workouts when you’re ready. So think squat, lunge, plank, prone work, etc.

For all my beginner-friendly workouts, check out THIS PAGE. Also keep in mind that I show modification options for almost all my workouts so that they are accessible to most levels. 🙂

Beginner Bodyweight Workout

In this beginner bodyweight workout, we’ll focus on one exercise at a time. We use an interval structure of 30 seconds work / 15 seconds of rest x3. You then rest 30 (ish) seconds before moving on to the next exercise. I say “30ish” because I try to be as thorough as possible with form cues in this workout. Sometimes the rest ends up being more like 45 seconds if you’re following the video so that we can go over proper alignment.

While this may not be the hardest workout you ever do, my hope is that you’ll learn a little something from it that you can then take into your other workouts. 🙂

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:

Beginner Bodyweight Workout with Big Form Focus - This beginner bodyweight workout uses a 30/15 interval structure. We'll focus on proper form in foundational exercises. Video included! #beginnerworkout #workoutvideo #bodyweightworkout

Workout Breakdown

See 1:35 in the above video for a preview of all the exercises.

  • Squat
  • Back Lunge + Torso Twist
  • Repeat other side
  • Hip Bridge
  • Kneeling Side Plank Leg Lift
  • Repeat other side
  • Breaststroke Prep
  • Kneeling Plank

Similar Workouts

If you liked this beginner bodyweight workout, check these out:

xo Nicole

Filed Under: Beginner, Bodyweight, Full Body, Interval Training, Quiet, Video, Workouts Tagged With:
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