by:Candice Copeland Brooks
 If you've only got 20 minutes to workout, maximize your time and results with
this stepper workout. If you have more time, just repeat the workout minus the
warm-up.
- Warm-up/3 minutes:
Start out at an easy intensity, and step at a pace that gradually elevates
your heart rate and warms up your muscles.
- Steady Step/3 minutes:
Increase your intensity slightly higher than your warm-up level. Keep your
range of motion moderate (about a 6-inch step motion up and down).
- Jogging Step/2 minutes:
Keep your range of motion the same, but increase the intensity by speeding
up your cadence. Don't let your feet leave the pedals as you jog.
- Running Step/2 minutes:
Keeping your range of motion the same, speed up a little faster than the jog
step. Keep your rhythm smooth, but quick.
- Recovery Step/2 minutes:
Drop your intensity level and step at a range of motion and cadence that feels
"easy." Breathe deeply and re-check for good posture here.
- Hiking Step/2 minutes:
Increase the intensity and range of motion, but not your speed. Imagine that
you are taking big steps up a steep hill.
- Jogging Step/1 minute:
Increase your intensity and speed and repeat the jogging step you did
earlier. This time it's only for 1 minute, so focus on perfect posture.
- Running Step/1 minute:
Increase your jogging pace as you did before. Try to maintain an approximate
6-inch range of motion in your steps.
- Steady Step/2 minutes:
Decrease your intensity and cadence and step for 2 minutes at an easy to moderate
pace.
- Cool-down/2 minutes:
Decrease your intensity and pace to a super easy level. After your heart rate
and breathing have returned to your starting level, take a few minutes to
stretch and relax.
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