45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts

WORKOUT:

OVERVIEW:

You asked, we delivered - 45 minutes of full body cardio work on your mini stepper! In this workout, Sunny Trainer Sydney will take you through a variety of cardio intervals, paired with bodyweight exercises to work your entire body. All you need for this workout is a mini stepper, a little bit of space and some water. Let’s get after it Sunny fam!

WORKOUT DETAILS

WARMUP
- Warmup – 3 minutes
- Recovery – 15 seconds

CARIO & STRENGTH CIRCUIT – ROUND 1
- Full Step – 1 minute
- Recovery – 15 seconds
- Quick Step – 1 minute
- Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 1
- Leg Lift + Toe Touches – 45 seconds
- Rest – 15 seconds
- Bicycles – 45 seconds
- Rest – 15 seconds
- Russian Twists – 45 seconds
- Rest – 15 seconds
- Plank + Knee Dips – 45 seconds
- Rest – 30 seconds

CARIO & STRENGTH CIRCUIT – ROUND 2
- Quick Step – 1 minute
- Recovery – 15 seconds
- Full Step – 1 minute
- Recovery – 15 seconds
- Quick Step – 1 minute
- Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 2
- Squat + Crunch – 45 seconds
- Rest – 15 seconds
- Curtsy Lunges – 45 seconds
- Rest – 15 seconds
- Sumo Squat + Double Pulse – 45 seconds
- Rest – 15 seconds
- Alternating Back Lunges – 45 seconds
- Rest – 30 seconds

CARIO & STRENGTH CIRCUIT – ROUND 3
- Quick Step – 1 minute
- Recovery – 15 seconds
- Full Step – 1 minute
- Recovery – 15 seconds
- Quick Step – 1 minute
- Recovery – 15 seconds

BODYWEIGHT CIRCUIT – ROUND 3
- Eccentric Push Ups – 45 seconds
- Rest – 15 seconds
- Sit up + Tabletop – 45 seconds
- Rest – 15 seconds
- Commandos – 45 seconds
- Rest – 15 seconds
- Swimmers – 45 seconds
- Rest – 1 minute

ULTIMATE TABATA BURNER – SET 1
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 10 seconds
- Full Step – 20 seconds
- Rest – 30 seconds

ULTIMATE TABATA BURNER – SET 2
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 10 seconds
- Quick Step x2, Full Step x2 – 20 seconds
- Rest – 30 seconds

ULTIMATE TABATA BURNER – SET 3
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds
- Rest – 10 seconds
- Quick Step – 20 seconds

COOLDOWN
- Slow Step – 1 minute
- Shoulder Stretch (Right Arm)
- Shoulder Stretch (Left Arm)
- Hamstring Hang
- Hamstring Stretch (Right Leg)
- Hamstring Stretch (Left Leg)
- Quad Stretch (Right Leg)
- Quad Stretch (Left Leg)
- Back Extension Stretch
- Child's Pose

END WORKOUT