let's get into it squad but before we do make sure you subscribe to this channel
for hundreds of workouts and educational content today we're doing a 15 minute step hiit
workout for beginners the goal of this workout is to get you the beginner or even somebody
somebody's been in the fitness game for a while to use the step in a hiit formula one minute on
80 to 90 percent effort 30 seconds active recovery we do that for three rotations per
round each round is five minutes and we have three rounds in this workout
round number one we kick it off we get right into it if you want to make this workout harder add
jumps to your light conditioning pieces and of course increase the speed all right guys let's
get into it round number one is going down right now all right guys let's get into this if you
don't have a step you can do this from the floor until you get one the first exercise is a lateral
side step step up so you're gonna step to the right or left the outside foot lands the
inside foot goes up on the step come back off the step repeat move to the opposite side
let's go right side first go over up down over up down over up down let's go
think what a nice strong rhythm here one two
three one two three one two three that's what you want to think about in that way it allows
you to establish a rhythm think about driving your arms with you as you work
we're into each exercise three times a third set we amp it up into an elevated
portion into an elevated set
in five seconds we're going for low stance toe tops and three two stand in the middle
of your step little light touch while you're in a squat position on the side of the step
the angle of your knee and hips and torso stays steady stays constant
all the pressure is on that standing foot let's do it again lateral step
lateral slide step up let's go one minute
once again when you're working this if you find these
you can handle these a little bit faster than do that if you feel like you want to do a little jump
while you go on this step you can jump up a little bit
30 seconds
again if you don't have a step do it on the floor
we have 10 seconds before we go into your second step or your second set of low stance toe taps
touch touch touch a nice active recovery
lateral step with a knee drive so the foot that lands the opposite leg comes up and
drives the knee go over up knee drive over up knee drive lateral up knee drive let's go
nice firm steps power up on the step
drive the knee above your hip and let's get it done 40 seconds
if you're listening to your own high-powered music you can work at the pace of the beats of the music
if it's faster than how we're working here to keep you on rhythm increase the pace
10 seconds and you will sweat with these workouts these beginner step workouts are still difficult
three two one low stance toe taps let's go
so it could be a tap tap tap switch tap tap tap squat switch
so if you want more you can always get more
your first rest comes up in five seconds keep working two one time excellent work we're going to
prepare to get into round number two of three remember it's only 15 minutes and you do a reverse
lunge to power press so i want you to explode back into a reverse lunge one foot at a time and as you
come up think about you're doing a bench press through the air aggressively with a strong core
chest and back and really power up on the step the goal here is to give you a nice full body
movement pattern with power as you step up in the step okay go for this though i want power
left foot first ready go left foot down right foot up left foot down right foot up cross
the body with your torso power through the wall not really but you know what
don't stop at it don't stop with this drive through really extend your hip high
off the planted foot as you step on the step
these are great workouts they work really well solid variety in 15 minutes and rest
now go into a plank position so hands on the middle of your step and same as you did with
your foot just touch to the side now in a plank position the goal here pushing your hips through
the floor keeping your chest high away from your wrists and try to keep your head in the middle
of the step as your fingertips lightly touch the floor side to side 10 seconds
you're gonna prep for set number two right foot stays fixed left foot drives back ready go lunge
power lunge power through lunge power through lunge power through let's go
you'll feel the burn in your legs you'll get your heart rate elevated of course
if you want to hold two or three pound weights or even fives of course you can
15 seconds try not to stop though i know the legs are probably on fire it's all good
though 10 seconds your first step workout on the channel for beginners let's go lateral hand taps
in a plank position two one plank position head between your fingers touch the floor
less than 10.
we're going to split the next set up into 30 30 because you're gonna hop
up on the step now with that reverse lunge power step so now you're going to hop
up on this step with a little jump so again back hop up and press back hop up and press left side
is fixed let's go the left side comes off the ground when your right foot goes up on the step
come on guys
and switch let's go right foot down
power up there you go push off the right foot to hop up on the step let's get it
that's it you got it four three two one let's go down to the floor again plank position light
hand taps if you want to make this harder you go tap to the side and then tap the opposite knee
ten seconds around number two round number three we'll take it home
two one bring it up excellent
check this out what you're gonna do is you're gonna be doing four mountain climbers four one
two crossovers jab cross step crossovers then you grab the step hop back and you repeat it so it's
four mountain climbers two three four climbers we're gonna do is hop to the side of the step
put one foot on and do a cross over one two three four ready let's go four climbers two
three four hop it up hands up one two three four hands on the step hop it back let's go
four climbers two three four hop it up foot goes on the step jab cross jab cross let's get it
look down a little bit at the edge of the step
so you know where to place your feet once you feel comfortable you can look forward
10 seconds if you want to advance it just get nice high hops across that's all you're gonna do
height will make it feel right
let's go heel clickers with crunch sit on the bench face away from the middle
think about you're lifting your legs up and over 20 pound dumbbell
bring your chest forward click your heels together let's go 30 seconds
and again i want you to click your heels about the same height as your belly button or above
six squeeze those abs hip flexors
two let's repeat that first set four climbers
four times crossovers let's go one two three four bring it up cross it over
jab cross jab cross hands down hop it back let's go climbers and keep going guys you got this
again if you want to do this workout again for a 30 minute workout just put it on replay
rewind it do what you got to do and do it for another 15 minutes to get that 30 minute sweat
less than 30 seconds
at the end if you want to throw in a push-up on the step
or two push-ups in a nice close grip push-up position you can crush those too
lesson 10 we have time for one more one two three four hop it up
one two three four let's go heel clickers
let's get it click the heels up over your belly button
close the distance between your chest and your quads your core and your quads
and if you want to just do crunches or bicycles
from that seated position you could do that as well
ten seconds guys come on we got this you got this
in five seconds we're gonna do sixes of everything
in three two one six climbers six job crossovers ready and three two one let's go
if you want guys you can do a little kickback two kickbacks
instead of once when here it goes look one two then climbers okay
six let's go kick it back
30 seconds finish strong guys finish strong
stay motivated it's a fun one
ten seconds could this be your last one
four three two one time excellent let's go now we finish with four seated bicycles per side
here so let's go right hand left knee for four three four switch one
two make sure you're leaning back on these ones and get a nice strong rotation through your torso
see my face is a sweaty mess love it let's go right to left two three four left to right one
four left to right left elbow right knee last one and time that is your 15-minute step hiit workout
for beginners and there you go a 15-minute step hiit workout for beginners
again if you want to increase the intensity add jumps when you're hooking up the step
increase your speed when you're doing your workouts and of course guys you can do this
workout two or three times back to back to hiit a 30 minute or 40 minute workout i just released the
30 minute boxing and strength workout playlist at natebowerelevated.com and on this channel
as a member so if you're either one of those a subscriber or a member you'll have access to
those awesome high-powered workouts it's the perfect mix of boxing and strength training
you guys are incredible thanks for watching and i'll see you warriors for the next workout