Looking for a quick but effective full-body workout? Look no further than this 20-minute intermediate mini stepper workout with Sunny trainer Claire Jenkins. With six supersets, each pairing a one-minute interval on the mini stepper with a 30-second strength movement, you'll build strength and endurance in no time.
|Workout Length||20 Minutes|
-Slow step: 1 minute
Start with a slow, steady step to warm up your body and get your blood flowing.
-Speed push: 2 rounds of 30 seconds each
Follow up with two rounds of speed pushes, where you increase the speed and intensity of your step for 30 seconds at a time. These bursts of intensity will help get your heart rate up and prepare you for the workout ahead.
-Quick step: 1 minute
For each of the six supersets, start with one minute of quick stepping on the mini stepper. Use a quick, steady pace to challenge your legs and cardiovascular endurance.
-Lateral Lunge + Bicep Curl: 30 seconds each
For the first two supersets, pair the quick step with a lateral lunge and bicep curl using dumbbells. Step to the side with one foot and bend your knee, while simultaneously curling the dumbbells towards your shoulders. Alternate sides for each rep.
-Inchworm to Push-Up: 30 seconds each
For the next two supersets, switch to an inchworm to push-up movement. Start standing up, then hinge at the hips and walk your hands out to a high plank position. From there, do a push-up before walking your hands back in towards your feet and standing back up.
-Side Plank Rotation: 30 seconds each
For the final two supersets, switch to a side plank rotation. Start in a side plank position with your elbow on the ground, then lift your top arm and rotate your torso towards the ground. Return to the starting position and repeat on the other side.
-Cool-down step: 2 minutes
Cool down after the workout with a slower, steady step on the mini stepper. Use this time to gradually decrease your heart rate and ease your body out of the intense workout.
-Quad stretch: 1 minute
Stand on one foot and grab the ankle of the other leg, pulling it towards your buttocks to stretch your quadriceps.
-Forward fold: 36 seconds
Stand with your feet hip-width apart, hinge at the hips, and fold forward, reaching your hands towards the ground to stretch your hamstrings and lower back.
-Figure 4 stretch: 36 seconds
Lie on your back with your knees bent and feet flat on the ground. Cross one ankle over the opposite knee, then reach through and grab the back of the opposite thigh, pulling it towards you to stretch your glutes and hip flexors.
-Butterfly stretch: 54 seconds
Sit on the ground with the soles of your feet together, then gently press down on your thighs with your elbows to stretch your hips and inner thighs.
By the end of this 20-minute workout, you'll be feeling the burn in your legs, arms, and core while also increasing your cardiovascular endurance. Give it a try and take one step closer to hitting all your fitness goals!