45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts

Tone and strengthen your inner and outer thighs and glutes with this amazing 15-minute lower body toning session.

2 min read

Workouts

45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts

WORKOUT:

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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. Letโ€™s get after it Sunny fam!

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WORKOUT DETAILS

WARMUP
- Warmup โ€“ 3 minutes
- Recovery โ€“ 15 seconds

CARIO & STRENGTH CIRCUIT โ€“ ROUND 1
- Full Step โ€“ 1 minute
- Recovery โ€“ 15 seconds
- Quick Step โ€“ 1 minute
- Recovery โ€“ 15 seconds

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

CARIO & STRENGTH CIRCUIT โ€“ ROUND 2
- Quick Step โ€“ 1 minute
- Recovery โ€“ 15 seconds
- Full Step โ€“ 1 minute
- Recovery โ€“ 15 seconds
- Quick Step โ€“ 1 minute
- Recovery โ€“ 15 seconds

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

CARIO & STRENGTH CIRCUIT โ€“ ROUND 3
- Quick Step โ€“ 1 minute
- Recovery โ€“ 15 seconds
- Full Step โ€“ 1 minute
- Recovery โ€“ 15 seconds
- Quick Step โ€“ 1 minute
- Recovery โ€“ 15 seconds

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

ULTIMATE TABATA BURNER โ€“ SET 1
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Full Step โ€“ 20 seconds
- Rest โ€“ 30 seconds

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

ULTIMATE TABATA BURNER โ€“ SET 3
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds
- Rest โ€“ 10 seconds
- Quick Step โ€“ 20 seconds

COOLDOWN
- Slow Step โ€“ 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

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