Fat Burning Cardio Step Workout

fat burning cardio step workout www.cardiocoffeeandkale.com

Talk about a calorie burner!  I burned 150 calories following the reps one time through...over 400 three times through!  WINNER!  I love adding the stepper/step to this cardio core workout to mix it up and add some fun.  If you don't have the stepper/step piece of equipment, you can do most of these on your stairs and the ones you can't, you could do on the floor.  Either way, work hard, sweat and burn calories with this circuit!


  • Do each exercise for 30 seconds and rest for 15. That's only 12 minutes/circuit!

  • Work through the circuit 2-3 times.

  • Rest as needed between circuits.


  • Follow the reps for each exercise.

  • Rest as needed between circuits.

  • Work through the circuit 2-3 times.

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Warm up: 30 seconds each exercise

  • boxer shuffle, butt kicks, jumping jacks, good mornings, squat kicks, lunges, side lunges

  • (click HERE for video demo of warm up)


1.  step hops-20

2.  incline crunch-15

3.  cross over hop ups L-20

4.  single leg lift overs-15

5.  cross over ups R-20

6.  straight leg toe touch-15

7.  knee ups L-20

8.  reverse crunch-15

9.  knee ups -20

10.  mountain climbers-20

11.  walking plank push ups-10

12.  squat tap downs-20

13.  in and out crunch-15

14.  uneven squat hops-20

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Fill out the form below for a free printable copy of the workout.  After submitting the form, don't forget to click the link.


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