Blogs > workouts

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.

45 Minute Mini Stepper Cardio Circuit Bodyweight Workouts
2 min read
On This Page

    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

    Mini Stepper

    Total Body Pink Stepper

    Total Body Exercise Stepper

    Leave a comment

    Post comment

    Share this article

    More Workouts Articles

    View All