Cardio Step HIIT 1

Hey, hey, Get Healthy UTV squad. I'm Chris Freytag. I have the fabulous Sam cam with me today. Hey, hey. Hey.

Are you ready? Let's go. Today we are doing step HIIT number one. This is a new format requested by members. Yep.

We are using the step, we are doing a high intensity interval training program with the step. So what does that mean? It's not going to be as dancy, as other cardio step workouts. It's going to be more athletically driven. Very intense moves where we will go 20 seconds of work followed by 10 seconds of rest.

We have four moves per Tabata interval. We'll repeat it and that'll be one Tabata. So one Tabata is four minutes. We'll do each one twice. That's eight minutes.

We'll get to about 35, 40 minutes in this workout. Absolutely. This beat is faster than a normal step workout. So I want you to think about what you're doing. You gotta watch your feet.

If you wanna take it down to one riser, you can. Sam is gonna keep this low impact today. Absolutely. So she'll be keeping it low impact. And you do you, we always encourage you to do you.

If you wanna pull your tempo down a little bit, not go quite as fast, that's fine. But the goal of high intensity intervals is to work as hard as you can during that work period to get that heart rate up and pump it. Speaking of which, I need to start my watch. I was about to call that out for you. And here we go, deep breath up, inhale up.

Exhale. We always start with the warmup. A little bit of mobility and muscle work. Get that breath going. Right there, release those shoulders, roll it back.

So today is cardio, my friends. Step HIIT number one. Lots of cardio. Step HIIT number one. But we'll be using a lot of lower body muscles.

Oh yeah. Here we go. Pedal those arms back. Right there, because you gotta move those legs. We've got squats, knee lifts, jumps, right?

Little bit of everything. And of course, you know what else we throw in? Burpees. A burpee. Go the other direction.

We're wearing our bubble gum tops to cheer you guys up today. Bright pink. Bubble gum twins. Reminds me of like the Bubble Yum that you got at the dentist or the- Oh my gosh. Big old wad of bubble gum right here.

Okay. All the way over, rotate at your waist all the way around. We gotta warm it all up before we start going up and down. Go the other direction. Right there.

Awesome, right there. Float those arms down. Let's squat, down and up. So you'll notice, like I already said, this beat is considerably faster- Yep. Than a basic step workout.

So that's why we're keeping the moves fairly athletic and we won't always stay to the beat either. Sometimes you're gonna pick your tempo up, sometimes you're gonna pull it down. Go 4, 3, 2. Now hold it down low. Hold it right here.

Oh, sink into those hips. All right. Take it all the way to your yogi squat. Heels in, toes out. Our feet are behind the steps, but our heels are in, our toes are out.

Just sink down. That feels so good. It feels amazing. Move around a little bit in those hips. I love it.

Okay, taking those hands to the step. I want you to walk back into a full plank. Shoulders are over the wrist, drop to your cobra. This is a little back extension. See how it feels.

Bend those elbows if you need to. Now pick that body up, down dog. Push those heels down. Bicycle your heels a couple of times. We gotta wake up those calves before we start stepping up and down, right?

Yeah. You're gonna need those to be warm. All right. Pull forward again. We're gonna drop to cobra.

Again, if you'd like to bend your elbows or drop your knees to the floor, you're down a little lower. Go ahead. This is extension in the spine. Push back, down dog, one more time. Bicycle those heels.

Oh, man. Feel it? Yep. Woo. I love it.

Okay, pull forward to your plank again. Shoulders over the wrist. Take your right foot all the way up to the edge of the step. Drop that hip open. Oh man, that feels really good.

It does. Let's go down and up. Down and up. You're gonna open through that hamstring. Feel that.

Fabulous, my friends. Warm it up. Give me 4, 3, 2. Okay, now you're gonna hold it here. Let's go ahead.

Take that same hand as your front knee and open. Roll that wrist. I love it. Beautiful. Let's just thread the needle.

I always love this exercise 'cause it really gets that upper back. Yep. Right there. We're gonna do one more. Right there, beautiful.

Okay, release. Coming back to that full plank. Shoulders over the wrist. Hips are down. Other foot to the front of that step.

Right at the edge, right there. Just sink into that hip. Here we go, lower. Lower and lift, lower and lift. Woo.

Gotta get some- Feel that hamstring. Movement. Motion is lotion, right? Yep. That's what we always say.

4, come on. 3, yes. 2, okay. Now, quiet those hips. Reach up, roll that wrist.

Thread your needle three times. Here we go. Round that upper back. So good. Oh, fabulous.

Sink into it. 1. I love it. Coming back to your plank. Knee to the chest.

Drive it in, in, in. Right there. Got it? Double time if you'd like. Here we go.

1, 2, 1, 2. I've got you. If you're going fast with me right here, drive it in. Feel those glutes awaken. Come on.

Come on. 4, 3, 2, 1. Beautiful. Walk your feet up to your step. Okay, one last good stretch.

We gotta get those abductors, those inner thighs. We're gonna be using them today. When you step up and down on the step. Yeah. Every lower body muscle is a part of it, right?

It really is. Okay, other side. One more time, my friends. Lift that toe. Do you see us lifting our toe behind our step?

Feet's up behind our step right there. I was like, can you see it? All right, center it up, my friends. You're gonna roll it up one vertebrae at a time. All the way up, march it out on the floor, right here.

Just feel that beat for this warmup. So it's definitely a faster pace than a cardio step workout. It is. Hold tight. We're going up, up, down, down.

I should have said you could even do this without any risers. Yeah, absolutely. Here we go. Up, down. Now get that whole foot up.

Alright, come on. Now pump those arms. A HIIT workout is spelled H-I-I-T. So high intensity intervals, interval training. Yep.

So not for the faint of heart. You wanna get going here. We're gonna pull that heart rate up. Okay, now a little pep in your step. So you hop it up.

Hop it up like you're climbing a steps. I always think about climbing the steps at the stadium. Yep. Where you're going, "Okay, I'm gonna get to the top." You're like, "I'm gonna get the top first." All right, come on. Still warming up knees.

Now, alternate knees. Up, right there. Up, right there. Uh-huh, this is faster. I was gonna say, this beat is fast.

That's right. To do a intense workout, we gotta move it. Come on, baby. Come on. 4 sets, pull those arms top to bottom.

3 sets, up, come on. 2 sets. You got it, 1 more. Jumping jacks on the floor, my friends. Ha, ha.

You got it. Sam's got your low impact today. You got it. Woo. Come on, team.

4, 3, 2, step right and left. Right, left, right, left, right here. Okay, now soften those knees. Start to get those legs. They're working.

Put your mind in the game, my friends. You got it. Are we ready? We're ready. Okay.

So 20 seconds of work followed by 10 seconds of rest. 8 cycles, 4 exercises twice through. I'll show you the exercises. First time you're learning 'em. Yep.

But you'll end up doing 'em four times, so you'll be good. You'll get it by the end. All right. 4, 3, 2, 1, okay. So our first move, agility ladder.

We're gonna pretend this is an agility ladder. We're gonna move our body right to left in your frontal plane while your feet are moving forward and back in your sagittal plane. So good for the brain. So good for the brain. That's our first exercise.

Now- All right. Second exercise. Two jacks with a burpee. She's got your low impact. Third exercise, some box jumps.

Fourth exercise, the knees to the corner. So I'll help you through it all. Timer is on, are you ready? In 4, 3, agility ladder. Let's go.

I've got your high impact, Sam's got your low impact. Notice how we're moving across our steps. It's 20 seconds of intensity. Push it, friends. Woo!

Move those feet. Come on baby. Come on. Yes, you can. Right out of the gate, my friends.

3, 2, 1. You have 10 seconds. Two jacks on the floor, one burpee hand on the steps. You decide how intense in 3, 2, 1. Let's go.

Right there. Come on. You got it. Right there. Are you gonna add a little hop at the top?

Are you just gonna go right into your jumping jacks? That's what I'm doing. Options are endless, people. Push it. Notice how we add the burpee in the beginning of the workout?

Done. You're nice today. Box jumps. Or you can do a box step like Sam will do. You got it.

In 3, 2, 1, let's go, team. Number 3, this is exercise number three out of four. Holy bananas, notice my feet are coming to the edges of the step. Heels are all the way on the step. I'm reaching down and touching the step.

It's a big range of motion. Use those legs. Yeah. Getting spicy in the legs and done. Knees to the corners.

We'll catch the beat on this one. All right. Shall we step to this corner? We'll step with our right foot in 3, 2, 1. Let's go, right here.

Pull that, now little spunk. Little pep in your step, my friends. Pull that knee way up high. Use that core to crunch. Woo!

Big range of motion with those arms, come on. Cardio workout, my friends. That means pushing the heart rate. Done. First time through.

Check, done. Check, done. Round one. All right. Agility ladder round 2, in 3, 2, 1, go.

That was 10 seconds. Goes by quick. Your rest is half of the work. Now notice I'm breathing pretty heavy 'cause I'm gonna keep pushing myself. I'm gonna keep pushing it.

Let's go, team. Come on. 3, 2, 1. 2 jacks, burpee. Catch a breath.

Here it comes. In 3, 2, 1, let's go. Right here, come on. Push that body right here, come on. We can do it.

Woo! Yes you can. Come on. Awesome, awesome. Yes.

You wanna go faster than us? You wanna go slower than we are? Feel free. Come on, baby. Come on, and done.

Box jumps. Do the best you can. Get those heels up on the step. Drop it like it's hot. Drop it like it's hot.

I love it. In 3, 2, 1, let's go. All the way down. Notice how I'm stepping off my box. It's a little easier on your back than jumping down.

It's up to you. These raise my heart rate. Come on, come on. We got it. Use those legs.

You got it. 3, 2, 1, done. Knees to the corners. Here we go. 5, 6, 7, 8.

Woo! It's like just enough time to transition. That rest is not long. It's enough to catch your breath. You've got this.

Go. Pull it up, pull it up. Looking good, squad. Come on. Pick your own pace at home.

3, 2, and 1. That is one Tabata interval. Check, done. Good job. Nice work.

Okay so, it's 8 cycles of 20 seconds on, 10 seconds rest. Quick break. About 30 seconds, we do it again. Same exercises? Mm-hmm.

All right, two more times. That means you get to do everything four times. Are you ready? We're ready. Because guess what?

That was 30 seconds of rest. Starting 4, 3, 2. Let's go. Agility, go. Okay, so now the body knows what it's doing.

You know the exercises. How can you push yourself? How can you push yourself? Question of the day, Sam Cam. Question of the day, bubblegum girl.

Bubblegum twin. Come on, come on. Push it. 3, 2, 1. 2 jacks and burpee.

Round three out of four. Watching that clock. Here we go. 3, 2, 1. Bring it on.

Oh, you got it. Woo! Let's go. Come on. I love it.

Low impact does not mean low intensity, right? Big range of motion. You got it, girl. Move that body. Come on.

Hands are still going hip to head, all the way, my friends, and done. Woo! Box jumps, round 3. Or box steps. Yep.

In 4, 3, 2. Bring it on. Go. Yes, so we had member request for just a straight up cardio step HIIT. Here it is.

Come on. Go. We got it. 5, 4, 3, 2. And there it is.

Is there other HIITs with weights? Yeah. Okay. Our other ones are with weights. All right.

Here we go. Straight up cardio. 3, 2, 1, go. Add that little extra energy. So I did mention this is cardio step HIIT versus strength step HIIT.

Love it. Pure cardio. Woo. Good for the heart. Come on, have some fun with it, team.

You can go faster or slower, done. One more time through, and we take these exercises. Bye-bye. Check 'em off. Here we go.

3, 2, 1, agility for the last time. Go, go. Come on, pump it. Notice how I'm getting my hands above my heart. Why?

It gets your heart rate up. Come on. Moving in two planes of motion because we can. Go. Come on.

4, 3, 2, 1. Woo! Love it. Last little burpee. Here we go.

In 4, 3, double jack, go. Let's go. Come on. Hip to head with the body. Come on, breathe.

I love it. Don't forget to breathe. Let's go. Keeping your energy elevated. Come on.

Attitude and energy is what you bring to the table, my friends. Those of you at home. 3, 2, 1. Attitude, energy and effort. And effort.

Box jumps for the last time. Praise the Lord. Woo! In 3, 2, 1. Last set.

Get those heels all the way up on the step front. All the way up. Touch that step if you can. Can you sink into that booty? Use those legs.

Use them. Woo! Come on, baby. Come on. Feel that lower body, come on.

You are strong. I love how you're sitting down there, Sam. I mean, I may as well get some extra legs in here, right? Done. I love it.

Corners in 5, 6, you step up. Go. Hup. You got it. Let's do it, last round.

Drive that knee in, drive it in. Come on, baby. Yes, you can. Feeling it? Feeling it.

Cardio's hardio. Cardio is hardio. 3, 2, 1. Done. All right, check that box.

Check, done. We're done with that. Way to go. Okay, clock one. Grab a quick drink if you need it.

I'm a water drinker today. Are we gonna flip these bad boys? We are. So we're turning to face you on our little break here. You keep your step right where it is.

You don't have to. Of course you can if you want to, but not necessary. Side to side squats. We're gonna come into those legs. Box jumps on the straddle instead of the wide legs.

We're gonna drop it like it's hot. You can step up or jump up. We're going to do a pattern. So I want you to practice this at home with Sam and I. Get to the side of your step, both feet on the ground.

It's gonna be like you're marching. I want you to start marching with the foot next to the step. March, march, march. Now you're gonna take this foot next to the step. You're gonna keep marching, but it's gonna go on top on the other side, on top, back down.

On top, on the other side, on top, back down, top, side, top, down. Notice how we're marching. Sam, march on the floor right here, right here, right here. Mark. Okay, catch that?

Okay, so we're gonna do the same thing on the other side. You're gonna do both sides twice. You have time to learn it. Don't panic. No panicking.

Here we go. Side to side squat. Start right where you are, Sam. In 3, 2, let's go. Now, you pick the pace.

I'm going at about a pace that works for me where I'm really bending my knees trying to reach for the step. I want you to do what you can at home. Right there. Work those legs, baby. Work that heart.

Let's go 4, 3, 2, 1. Okay, we're gonna start on top. It's gonna be like a drop squat where you jump down. You can either walk it up or step it up. She's gonna walk the whole time.

Ready? Let's go. Right there. Notice how I'm dropping it and then I'm stepping up. Or you can jump up, right here.

Find that low squat. It's a lot of work. It's a lot of work. Come on. Come on.

Woo! Legs feel like they're on fire. Yes, you can. I'm using those legs. 3, 2, 1.

Woo! Holy bananas. Let's start to march. Left foot, left foot, left foot. Are you ready?

In 3, 2. Now we'll just start with this pace right here, Sam. Yep. Okay. At home, are you ready?

Pick it up if it feels right, go. Up and over, up and down. Up and over, up and down. Come on. Come on, baby.

Push it. Push it. We didn't give you a lot of learning time so, done. Other side, right foot marches. Right, right.

We'll start it slow. Are you ready? 3, 2, here we go. Slow, Sam. You step up, over, up.

We'll do one more slow. You're just marching. Pick it up if you'd like. Here we go. Up and over, up and down.

Come on. This one always gets my heart rate. Notice my hands at my heart level. Go up and done. Woo!

Woo! All right, you can do that again. That one's a brain teaser. Here we go, in 3, side to side squat. Let's go.

You're actually doing each side four times. Yes. My math was off before, so you're gonna get pretty darn good at that. You got it. Come on.

Now you don't have to touch the step. Sam will show you a little less right there. 3, 2, 1. Awesome, team. If your heart's sailing like mine is, yay.

Here we go, here we go. In 3, 2, drop squat or step down. Go, go, go. Come on. Use those legs.

Push that heart rate. Now maybe you can go faster than I am. That'd be awesome, you do you. I love it. And done.

Woo! Start marching, left leg. Left, left. We'll do one slow in 3, 2. Here we go, keep marching.

It's up and over. Now speed it up, go. Hands at the heart. Come on. Woo!

Find your own pace right here. Right here, baby. You are still going left, right, left, right. That's what you're doing. 3, 2, 1.

Come to the other side, catch your breath. Start to march. Right foot, right foot. In 4, 3, slow. Here we go.

Up, over. We'll do one more slow on this side. You got it. Okay, now, go for it. Go for it.

Up and over, up and down. Up and over, up and down. Come on. I'm slowing my pace down a little bit, but you keep those arms overhead if you can. I'm making you think today.

I'm making you think, done. That's one time through the Tabata. All right. What do you think? Love it.

You have 30 seconds rest, we do it again. Straight up cardio, baby. And I have a feeling we're gonna feel like our calves and our ankles after this one. Oh yeah. Side to side squats, coming at you.

Round three out of four. In 4, are you ready? 3, 2, go. Right there. Go, go.

Come on. How are those legs? We're feeling 'em. Woo! Find the depth of your own squat right here.

Yep. 4, 3, 2, 1. Drop squat. It's a jump, but on the down you land it, you sink into those knees soft. In 3, 2, 1, here we go.

Drop it like it's hot. We need a new song. Drop it like it's hot. Come on. Let's go.

How low can you go? Yeah. Jumping is no joke, my friends. It's good for bone mass building. You're done.

Bone mass building. Left foot. Say that 25 times. Left. Left.

One slow, here we go. Up, over. Let's do one more slow. I feel like we've thrown this at everybody. Now you speed it up.

Go. Go, go. Move your feet. It's fun patterning. It is, right?

Mind body connection. Come on. Up, over, up, down. Done. Other side.

It's strictly marching. Right foot, here we go. You march, march, march. Up and over. Here we go.

It's 1 and 2 and 1. Do it again. It's up to the other side. Speed it up. Go.

Come on, baby. Come on. Stay with me. You're awesome. You got this.

Woo! 3, 2, 1. Done. One more time through. One more round.

We can do it. We can. Yes, you can. Say it at home. Say it at home.

Yes, we will. 3, 2, 1. Let's go. Last round through these exercises. Go.

Can you give it a little bit more energy? A little bit of extra push right here. Now we're slowing down a little bit because we're tired. Now Sam for sure could go faster than me, but she's staying at my pace 'cause I'm older. I'm also not going as low as you.

Right there. But just know at home, go faster. Go slower. Whatever works for you. Drop squat.

Here we go. 3, 2, go. Right there. Go. Woo!

Pulling your whole body back up on that step, that's a lot of work. Come on, right there. Let's go, baby. Far and out though, it's like, come on. Come on.

Come on, 3, 2, 1. Done. Last set of patterning. We march on that left foot. Left, left.

All right, you ready? Here we go. Up, over, up. One more slow. I think we should always do the 2.

Here we go, speed it up. That first time, I only gave you 1. I know that was not easy. Come on. Woo!

Go. Woo! Move those feet. Come on. I love it.

You gotta stay light. 3, 2, 1. Done. Marching. Right foot, right foot.

All right Sam, you ready? Ready. Here we go. And on top, on top, and over, on top. Bring it back down, on top, and over, on top.

Here we go, here we go, here we go. Push it. This is your last time, friends. Come on. Move it.

Move it. Come on. Woo! I love it. 3, 2, 1.

Done. Holy bananas. Holy bananas. That is four Tabatas. Four Tabatas done.

Check, done. Did we do that? Yeah, we did that one. Yeah, we did. Yep, we're good.

Okay. Sam keeps me in line. Last one. That was it. All right, next set.

Staying with our step this way. Again, you can face sideways in the room. It doesn't matter. Knee pulls, you can stand on top and pull. You got a little bit more leverage going on here.

You could do it on the floor, we're gonna do right left. We're gonna do core body hops where we place our hands to the step and we hop over. Sam has an option for you and yeah, she'll show you. And another option is just stand up tall and go up, up, down, down. Speaking of which, that's our fourth move.

Fast feet straddle. Fast feet straddle. Okay, girl. All right. Here we go.

You start 'em off, I'm gonna start the timer. In 4, 3, 2. Let's go. All right, pull, pull, pull, pull. So you're driving.

Look at our arms. They're way up here. If your heart rate is too high, Sam, what should they do? Bring them down a little bit right here. Keep 'em right below your heart.

Trick question. Trick question. I was like, "Uh-oh. Am I gonna do it right?" You could add a little hop. You could add a little hop.

You're done. So there are so many ways to increase intensity. You have to look down and say, "What do I need?" 3, 2, 1, go. Pull, pull, pull, pull. You can stay solid in your supporting leg right here.

You can add a little hop. Whatever works. Come on baby. Let's do it, come on. Woo!

Drive through that heel. I love it. 3, 2, 1. Done. Okay, core body hops.

I'll show you a couple variations too, but Sam's gonna stay with an up, up, down, down. In 3, 2, 1. Here we go. Side to side. Pick your hips up, side to side.

Option, double bounce on each side. Double bounce on each side. That's an option. Option, step on the center of the step right here. Okay, I'll keep going.

Come on, 3, 2, 1. Done. Woo! We're gonna feel our shoulders by the end of that one. Holy bananas.

Fast feet straddle. Alright, so this is now about you and your pace and your body. 3, 2, 1, go. Right here. So we use a lot more inner thigh when we're going like this than we do this way.

That's why I love the straddle step. Absolutely. Come on, pick your legs up. Pick 'em up. Pick 'em up, friends.

Woo! Find your pace. 4, 3, 2, 1. Woo! Hey.

I like this one. Hey yo. Hey yo. We're getting that heart rate up. In 3, 2, knee pull.

Go. Up, up. Come on. Yes. Get out of this workout what you want.

Attitude, effort and energy. I was gonna say energy, come on. Woo! 5, 4, 3, 2, 1. And done.

Walk it to the other side. Breathe. Here it goes. In 4, 3, 2. Let's go.

Ha, ha. Ah, yes. Use that core, crunch it in. Come on, come on. Come on, baby.

I'm loving it today. Pump those arms. They're your second set of legs here. Let's go. 4, 3, 2, 1.

And done. Woo! Excellent. Core body hops, two out of four. Two out of four.

We got it. Catch your breath. Hands on the step in 3, 2, let's go. Come on, go. Pick those hips up.

Go. I love it. Come on. Remember, double bounce. That's an option.

Stop in the center. That's an option. Come on. 3, 2, 1. Done.

Woo! Can't step up from that one too, yeah. And when you stand up, catch your breath so you don't get dizzy. In 3, 2, 1, let's go. Straddle step.

Pick it up, pick it up, pick it up. It's like you're climbing. Come on. Light on that step. Come on.

Man, I love a good cardio workout. Yep. Gets that heart pumping. Little sweat dripping. You just feel accomplished.

You'll burn up some calories. Your brain feels strong. Done. Okay. That's why we love kickboxing.

It is. Right? Similar. So how do you get your heart rate up? You can dance, you can kickbox, you can do walking.

Indoor walking. Yep. You can do step, bike, treadmill, row, run, pick your pleasure. Lots of options. Just that heart rate up.

Yep. Woo! Okay, round three in 4. All right, round three. If you start to feel it in your calf, I'm feeling it a little in my right calf.

I'm not gonna add any bounce. Yep. Ready? You start them. In 3, 2, 1, go.

Knee, knee. Come on, drive it. Body knows what you're doing. Now find that little extra punch right here. Breathe.

Everything you've got, my friends. You are worth it today. You showed up. You are worth it. Let's go, up and done.

See how fast that happens? That was quick. Time flies when you're having fun with your friends. Right? Here we go.

3, 2, 1. Bring it on. Go, go, go, go. Come on, let's do it. I love feeling accomplished and sweaty.

Yeah, I love a good sweat. A little sweat session. 5, 4, 3, 2, 1. Beautiful, my friends, core body hops. All right.

I have given you a lot of options, so just pick one. 20 Seconds. Ready? You got this. 3, 2, 1.

Go, go. Let's do it. Feel your core here, don't you? Yes you do. Hence the name, core body hop.

Pick your feet up, pick your hips up. Go. Stay with it. Come on. 3, 2, 1.

That one gets to me. Yeah, it does. Shoulders, core, heart rate. It's all there. Straddle step, my friends.

Here we go. 2, 1, go. Go. 10 seconds isn't a lot of time. Now which leg do you pull up first?

I just switched lead legs. I always pull up with your right, my left. I'm pulling up with my other leg now, just even my body up. Come on, baby. 3, 2, 1.

Done. One more time through, baby. Last round. Love these exercises. We got it.

Catch your breath. 2, 1, go. Well, that happened fast. Yeah, it did. That wasn't even a long countdown.

Sorry, I was catching my breath. She's like, "2, 1, go." I've just got that corner of my eye on that clock right there. Let's go. 5, 4, 3, 2, 1. Other side.

Catch your breath. So high intense intervals are supposed to push you a little bit where you feel a little like breathless. Yep. 3, 2, 1. Let's go.

Go, go. So if you're at that point where you're like, "Holy bananas, my friends." That's a good thing. The struggle is real like we always say, right? Yep. Come on.

Go, go, go. 3, 2, 1. Set four? Set four. You got it.

Last one. All right, you guys, we're with you at home. 3, 2, 1, and go. Last round right here, come on. Push those hips up.

You can do this. Go. 10 seconds, less. Let's go, let's go. Almost there.

5, 4, 3, 2, 1. Woo! If you get a little lightheaded when you stand up- Yeah, take a sec. From that, catch your breath. Straddle step, last time.

3, 2, 1. Go. Push it, push it right here. Yes, you can. Go.

Come on, like you're climbing. Don't give up. Push your heart rate. Stay light on those feet. You can.

You're not tired. You're inspired. You're inspired. Another one of our GHE TV mottos. Smile.

Woo! Holy bananas. Holy bananas is right. Okay, so that's four Tabatas. Four Tabatas.

Done. No, I'm sorry. Six Tabatas done. Yep. Grab a drink.

You got one more. Yes, you can. Last one. Way to go. Lucky number seven.

We're gonna turn our steps while we're catching our breath. You don't have to at home, we're gonna face you. I know, I know. I can already understand. You're gonna be a little angry at me.

We're adding in some pushups. She had to. Add a little body weight stuff. She had to. So pushups on the steps relieve about 25% of the stress to your shoulder.

I love them. Yep. Sam will take 'em to her knees. Show you. I'm gonna go on my toes.

Double pushup, double jack. We're doing that four times 'cause it's just one Tabata. It'll go second exercise. Just run it up like you're climbing the stadium stairs. We'll do it four times, you're out.

Got it? Let's do it. Here we go. Double push up, double jack. Ready?

And here we go. Now the pace is up to you. Elbows are back. Elbows are back, come on. Right there, all the way down.

Right there. Go. Come on, elbows back. More tricep, friends. Less shoulder stress.

3, 2, 1. Right there. Holy cow. I love it. Get some good push up.

I was gonna say lots of different options that you can do on that one too. 3, 2, climb the stadium stairs. Go. I literally do think about like the football stadium or the hockey arena. Climbing, climbing, climbing.

That gives me PTSD. I used to have to run Mariucci stairs. All four corners. Oh, she used to run the- For my- Hockey arena steps. PTSD.

Done. And guess what? There, the stairs progressively get bigger. Oh, they're so- So you're like. They're so hard.

What? Pushups, ready. Round two out of four, let's go. Double pushup. Double plank.

If you need to stay in your knees, I'm gonna show you right here two shoulder taps. I love that. Right there. Option though to take it from your knees and then find your toes, four of those jacks. Notice, I'm slowing down a little because I'm fatiguing, but I'm not giving up.

Go, done. Round three and four are gonna be, I'll be on the struggle bus. I'm gonna do it. You're gonna do it. Let's do it.

3, 2, 1, go. Climb, friends. Hey, round three and four, I'm gonna change lead foot. I love that. I do that a lot.

I don't. And I'm like, "Wait, why don't I?" It's good for your brain too. Get your whole foot up there. Come on, team. Go.

4, 3, 2, 1. Okay, we got this. Last two. 4, 3, 2. Let's go.

Double push up. Squeeze that core a tight as you can. Ah, yes. I'm talking to myself right here. I'm saying, "Go for it." Go for it.

You got it. One more set, Sam. Come on. We're doing about 8 pushups per set, 8 or 10, so it's like 32 to 40 pushups. It's a lot of pushups.

It's a lot. Ready? Climb. Go. Oh, did you change your lead foot?

I switched, yep. Okay. So what do we mean by lead foot? If you're right-handed, you probably always pull with your right foot up on the step first mentally. Yep.

So when you change the lead, you bring that other leg up first. It's good for your brain. 3, 2, done. Sometimes it feels a little awkward, not gonna lie. Yeah.

Okay, I'm gonna go for it on this last- You got it, team. Set. I'm not dropping to my knees, did you hear me? I heard you. 3, 2.

We're gonna hold you accountable. 1, let's go. Even if that means slowing down, you're okay. Squeeze everything a ad bit tighter. You got it.

Woo! Come on, baby. Squeeze the booty. Okay, I'm gonna do 2 more pushups. Let's do it.

Let's go. All in this together. 1. And done. Okay, so officially, it was 8.

So 8 times 4. If you were with me, you did 32 pushups. That's nothing to sneeze at. No. Ready, go.

Last move for the day right here. Push it, this is it. Come on. Go. I just switched leads.

Come on, come on. How are you gonna finish today? Go. You gonna finish strong? 5, 4, 3, 2, yes.

Woo! Nice one. Thank you girl. Thank you. Thanks for joining me.

That was awesome. Cardio. Okay, so you guys asked for it. We delivered. Cardio Step HIIT.

Catch your breath. Woohoo! All right, keeping your heart above your hips, especially if your heart rate's high. Take one foot behind you, runner's lunge. Keep your heart above your hips.

Keep your head above your heart. Your heart above your hips. All three. How does that feel? Stack it.

That is not the same as regular cardio dance step. No. Very different. Very different. Drop that back knee.

Open up that front leg. So in cardio, our regular cardio step, we go to a good beat. We do some patterning, right? Feels good. Awesome, all right.

Switch legs. In this, more athletic, sticking to a work to rest ratio. In particular, Tabata intervals. Yep. Woo, that was fun.

And like, at the beginning of Tabata intervals, it's like, "Okay, 20 seconds." And like, by the end, you're like, "Holy mackerels." It's just that 10 seconds is quick. Holy macaroni. Holy macaroni. Right there. Oh, ooh.

This hamstring's just talking to me a little bit today. It's a little tight. Giving you a little feedback. Ah, right there. Beautiful.

We need to take the time to stretch. Now, if you look down at your watch and your heart rate has returned to a fairly normal place, let's go to our yogi squat heels and toes out and hold it. That is a sign of your heart health, of a cardiovascular fitness level. So if you are back to a point where you're like, "I can breathe pretty well right now," Yep. That's awesome.

If you are still really, really breathing heavy, that's okay. Yes. Nothing happens easy overnight, right? You didn't come for easy. I know that.

Absolutely not. Now reach the tailbone to the sky. Get those hammies to really stretch. Drop your head towards your knees, if your heart rate's in check by this point, okay? If your heart rate's too high, keep your head above your heart.

I love the hamstring stretch at the end of a workout. It's my favorite, before and after. Let's take our hands and expand them behind us. Interlace, little chest expansion. Really feels good.

Release, I want you to roll one vertebrae up at a time. All the way up, the last thing to come up, head, neck, and shoulders. All right, we're gonna use a little balance challenge here and open the hip flexor and the quad. Right leg, pull it up behind you. Woo!

Point that knee down. Open that hip. How does that feel? Nice old quad stretch. Yeah, you can reach your arm up or to the side.

Way to go, team. Switching feet. I guess it did become a 45 minute workout, huh? We were not very good at our math earlier. We're trying to figure it out.

I love it. Hold your balance. All right, one last stretch right here. Oh, all the way over, friends. Open up to that whole side body, and the other side.

Big, big stretch. So good. Release. Give yourself a hug. You deserve it.

You did so good today. Awesome job, my friends. Thanks for joining us on this cardio step HIIT. Yeah. Number one.

Number one. See you next time.