The 20-Minute Cardio Boosting Step Workout
Change up your cardio routine at any ability level with these three step exercises.
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Tired of your same old elliptical workout? Ready for a new way to pump up your cardio? Try adding the step workout to your routine. Fitness expert Ken Szekretar showed iMag a step workout that’s easy, effective and can suit any body type or ability level. Not only will this routine make you sweat, but it will shape, sculpt, and tone your legs better than any of the dreaded cardio machines.
For a great cardio and leg sculpting blast in less than 20 minutes, Szekretar recommends doing these three step exercises in a circuit for one minute apiece, working up to four circuits. Be sure to give yourself a one-minute rest after completing all three drills before beginning the next round. Watch as Szekretar demonstrates this circuit and read below for detailed instructions on each exercise:
The 20-Minute Cardio Boosting Step Workout:
1. Lateral Up and Over
Stand on one side of the step and bring one foot to the top of the step, then the other. Next, move both feet down to the other side, effectively going up and over the step. Keep light on your feet and move quickly from side to side for one minute.
2. Lateral Leg Popover
Place one leg in the middle of the step and the other on the floor. Push off with the leg on top of the step, and shift that leg to the floor while switching feet on top of the step. To make this exercise most effective, land your feet as softly as possible. Work at a controlled pace for one minute straight.
For more of a challenge, repeat the first sequence to keep your heart rate up.
3. Plyometric Jump
Stand with your feet under your hips facing the step. Squat down and jump up to the top of the step, landing in a partial squat position. It is important that you land as softly as possible (you should not hear your feet landing loudly on the step). Step down off the step and jump back up. Try to do as many of these as you can in one minute.
Once you have completed all three moves, rest for one minute then repeat the circuit one to three more times.
For more of Szekretar's workout videos, click here.
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Ken Szekretar Jr. has been a fitness professional for over 14 years. He has done everything from teaching group exercise and training clients one-on-one, to speaking at fitness conferences and appearing on television and the Internet to share his expertise. He's been fortunate enough to train clients from as young as 12 to as old as 82. Ken has helped hundreds of clients achieve their goals, which includes anything from training for marathons and triathlons to getting some clients through their first workout ever.
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