Cardio for Women

Stepper Workouts to Increase Your Cardiovascular and Muscular Endurance

Step up your game both figuratively and literally with this challenging stepper workout.

Don’t be fooled by this simple piece of equipment — the stepper can make for an intense workout, and it’s often used to build up lower-body strength (and your butt!). Additionally, it allows you to use your upper and lower body at the same time, which also improves agility and coordination. The stepper keeps your body guessing, prevents boredom and is super effective for overall cardiovascular health.

Perform the following exercises in a circuit to feel the burn and achieve a challenging workout!

Exercise Sets Reps/Time
Step-Up With Biceps Curl    5 10-12 reps (each side)   
Lateral Jump Lunge    5 30-45 seconds   
Incline Push-Up With Reverse Leg Raise    5 10-12 reps   
Jump Squat With Front Raise   5 30-45 seconds   

How to do it:

Lateral Jump Lunge


Stand to the side of the stepper with one leg on top and the other leg on the ground stretched out to the side. Jump up and over to the next side. Your opposite leg will land on the stepper and your starting leg will land on the ground to the side of you. Repeat this move on both sides.

Stepper Jump Squat With Front Raise


Start by standing on the ground with a dumbbell in each hand. Jump up onto the stepper and land in a squat position. As your body comes down into a squat, raise both hands up in front of you at the same time. Step off the stepper and repeat this same move.

Incline Push-Up With Reverse Leg Raise


Start in a push-up position with both hands on top of the stepper and your feet on the ground behind you. As you lower your body down into a push-up, lift one leg up behind you. Continue with your push-ups as you alternate lifting each leg.

Step-Up With Biceps Curl


Start with one leg on the stepper and a dumbbell in each hand. As you step up onto the stepper, complete a biceps curl by raising each hand with the dumbbell and squeezing your biceps. Step back down and repeat the same movement with the other leg.