30-Minute Step It Up Cardio Sweat Workout

Warm-up exercise: bring heels to glutes while adding a cross punch. Focus on engaging your core and maintaining a steady pace. **Modification:** Reduce the range of motion if needed.

Warm-up exercise: Arm overhead stretch combined with knees out front. Pay attention to your posture and avoid arching your back. **Learning Cue:** Imagine lengthening your spine.

Warm-up exercise: Jumping jacks and side-to-side steps. Maintain a steady rhythm and land softly on your feet. **Tip:** Keep your core engaged for stability.

Warm-up exercise: Twist the torso and tap the back toe. Focus on controlled movements and avoid jerky motions. **Reminder:** Engage your obliques during the twist.

Gentle jog in place to further increase heart rate. Maintain a light and bouncy step. **Breathing Cue:** Inhale deeply through your nose and exhale through your mouth.

Tap toes on the riser, alternating feet. Engage your core for stability. **Pro Tip:** Speed it up to increase intensity and calorie burn. Try to beat your score from yesterday!

Step up onto the riser with the left foot and drive the right knee up. Maintain a tall posture and engage your core. **Modification:** Reduce the height of the step if needed.

Step up onto the riser with the right foot and drive the left knee up. Keep your core engaged and maintain a steady pace. **Learning Cue:** Focus on controlled movements.

Step up with left leg and twist torso to the right. Engage your obliques and maintain a stable base. **Tip:** Keep your core tight during the twist.

Step up with right leg and twist torso to the left. Focus on controlled movements and avoid excessive twisting. **Reminder:** Maintain a neutral spine.

Perform a burpee with hands on the riser. Modify the burpee by stepping back instead of jumping. **Pro Tip:** Think about keeping your spine straight.

Step up laterally onto the riser with the left foot and drive the right knee up. Maintain a tall posture and engage your obliques. **Modification:** Reduce the height of the step or the range of motion if needed.

Step up laterally onto the riser with the right foot and drive the left knee up. Keep your core engaged and focus on controlled movements. **Learning Cue:** Push through your heel to activate your glutes.

Step up and over the riser, tapping the floor on each side. Maintain a steady rhythm and engage your core. **Pro Tip:** Increase your speed to boost your calorie burn.

Step up laterally with left leg and twist torso or kick right leg. Engage your obliques and maintain a stable base. **Reminder:** Focus on controlled movements.

Step up laterally with right leg and twist torso or kick left leg. Keep your core tight during the twist or kick. **Tip:** Maintain a neutral spine.

Step up with a 180 rotation, then squat. Engage your core and glutes during the squat. **Modification:** Reduce the depth of the squat if needed.

Quick feet with knee drive over the step. Drive your knees high and engage your core. **Learning Cue:** Maintain a light and bouncy step.

Left leg on step, tap down for oblique engagement. Focus on controlled movements and avoid jerky motions. **Pro Tip:** Keep your core tight.

Right leg on step, tap down for oblique engagement. Maintain a stable base and engage your obliques. **Reminder:** Breathe deeply throughout the exercise.

Static hamstring stretch. Focus on lengthening your hamstrings and relaxing your shoulders. **Breathing Cue:** Inhale deeply and exhale as you deepen the stretch.

Static hip flexor stretch. Maintain a tall posture and engage your core. **Learning Cue:** Feel the stretch in the front of your hip.

Static calf stretch. Push the weight into your back heel and feel the stretch in your calf. **Tip:** Hold the stretch for at least 30 seconds.