Workout Intensity: Hard
Total Time: 25 Minutes
Equipment Needed: Staircase or Stadium Steps
Calories Burned: 250-300 (may vary based on body type, size, weight, and gender)
- 0-3 Minutes: Warm Up (jog, jumping jacks, march in place for 1 min/each)
- 3-5 Minutes: Walk Up (skipping every other step if you can, walk down)
- 5-8 Minutes: Side Step Up (jog down)
- 8-11 Minutes: Repeat 5-8 Minutes (facing the other way)
- 11-12 Minutes: Run Up (skipping every other step, walk down)
- 12-13 Minutes: Do Incline Push Ups
- 13-15 Minutes: Repeat Minutes 11-13
- 15-19 Minutes: Jump Up Every Step (feet together- for an extra challenge hop on one foot, switch legs halfway up, walk down)
- 19-22 Minutes: Do Deep Walking Lunges Up (on every second or third step, jog down)
- 22-23 Minutes: Run Up Every Step (lifting knees to waist height, walk down)
- 23-25 Minutes: Cool Down (jog at an easy pace)
Did you know that 50% of people that start a workout routine will quit within the first 6 months!? You’re not a quitter, so keep sweating, keep smiling, and keep on keeping on! It’s important to stick to a workout plan or workout regimen to get the results you’re looking for and make exercise a habit as well as a part of your lifestyle. Incorporate
some all of the methods below into your workout routine and you’ll become a success story before you know it!
- Consistency: Consistency is by far the most important part of any workout regimen. Whatever form of exercise you take part in, make sure you maintain consistency with your workouts and avoid going for long periods of time without exercise.
- Accountability: Talk to someone about your fitness goals or grab one of your friends to double as a workout buddy. Staying accountable to somebody makes you stay consistent. You won’t want to let your workout buddy down, and they’ll make you workout when you don’t want to.
- Routine: Find a routine that covers all muscle groups and works out your full body. Know what exercises you are going to do before you get to your workout and know how long it will take. Find a program that fits your lifestyle and your strength level.
- Progress: Switch things up in your workout and keep the workouts challenging. Remember that slow progress is still progress. Stick with it!
- Proper Form: Be sure to teach yourself or have someone else teach you proper form. Knowledge will help you get the most out of each workout, will help you avoid injuries, and stay motivated.
- Set Goals: Knowing the results you want to achieve will help you in being successful. Set specific goals that are more manageable, and more attainable.
Time to get sweaty…smile…and repeat! 🙂
I’ve said it before, and I’ll say it again. The most important thing you can do to see results in your body is to switch up your workout routine! I try and do this as much as possible, and you should too. Without change, there won’t be change…get it!?
The other evening my roommate and I decided to go for a hike in the foothills of Santa Barbara. One of our go-to hiking trails is called Saddle Rock. We love that it’s only a 3 mile loop but making it to the top is quite the challenge…with a steep, rocky, and strenuous trek. Once you’re at the top, the dripping sweat and gasping for air makes it all worth it because of the breathtaking (pun intended) 360 degree view of Santa Barbara’s foothills and ocean scenery. It’s also fun to hike this trail because each and every time we make it to the top, without fail, there’s always a new rock formation (on this particular day it was a peace sign)!
What do you like to enjoy to switch up your workout routine?!
Signing up for a group fitness class holds you accountable for getting a workout in your busy day. It’s scheduled, structured, and you feel responsible for attending. Some of my favorites are HIIT (High Intensity Interval Training), Spin (or Indoor Cycle), BodyPump, and Hot Yoga. I try and mix it up as much as possible. Your body needs to experience continuous growth through adapted workouts to get the best results. So refresh your workout and yourself with new group fitness classes every so often!
Some people thrive off of the motivation others feed them in a group fitness class and others tend to hide in the back and slack or get away with not working out as hard because it is not a one-on-one training session. Whatever your situation, make sure you get the most out of a group fitness class by trying your hardest, and pushing to your greatest but also by following these four tips:
- Set yourself up to have a positive experience by telling yourself “I’m beautiful and I’m strong. This class may kick my butt but sweating will bring a smile, so bring it on!” Remember everyone has tried a group fitness class for the first time, they’ve all been there done that. So remember that you are amazing and there’s no reason to be afraid.
- Before class, make sure the instructor knows it’s your first time. It’s so helpful for the teachers and yourself, and will provide you with a better workout experience. There will probably be modifications involved which will give you options as to how hard you want to push yourself that day in class.
- Sometimes during a group fitness class there is so much that is being told and so much that is being done, that it’s difficult to simultaneously listen to every detail the instructor is saying, but please try. This is so crucial to having a successful class. I try and pretend that the instructor is right in front of me and she (or he) is only talking to me, like we’re in a one-on-one training session. This encourages me to practice listening to the instructor which in turn motivates me to practice listening to myself.
- Do what feels right, and stop if it feels wrong. We’ve all been there before. We think we know our body inside out, but are still guilty of pushing through when we probably shouldn’t have. It’s important to give your body the rest or recovery it needs in order to later tackle the workout with an even greater commitment mentally and physically.
I encourage you to take ownership of yourself and your workout today and take a group fitness class or two. I promise it’ll bring a learning experience and a rush of positive endorphins along with it!