Don't panic! You don't need to don a thong leotard and scrunchie a la Jessie Spano to do this sort of step workout. All you need is aquality step riser, a little determination and 12 minutes, and BAM — you’re ready to take on a short, sweaty and sweet AF HIIT circuit that’ll help sculpt your entire body. We employthe power of plyometrics to simultaneously torch fat while building crazylean muscle mass. This means more shredded gains for you, in just a few minutes. That’s the beauty of HIIT, FitFam!
You ready? Set your timers to 50 seconds on, 10 seconds rest. Smash out this circuit four times, and then, if you have a little extra juice left, try the two minute optional finisher at the end.
Let’s do this!
Want astep riser of your very own? We don’t blame you. We use this piece of equipment in oodles of exercises, and it helps us get the inclines, declines and height we need to keep seeing results from our training. Score your step riser today and save, thanks to ourWinter Flash Sale. Use promo code WINTERSHIP to get free shipping on all our pre-made bundles until midnight tonight!
Tip: Add more risers to the step to amp up this move for increased energy expenditure and fat burn. If the jump at any level is too advanced, simply step up onto the riser, alternating legs.
Tip: Beginner? Take this move down a notch by stepping your legs forward in the burpee instead of jumping. Also, you have the option to step up onto the step, alternating legs, instead of jumping.
Tip: This is an intermediate - advanced exercise, so beginners should NOT feel discouraged if they can’t do this off the hop. Swap out the jumping you foot onto the step and instead, walk it up, one leg at a time. Be sure to alternate feet for even unilateral training.
Tip: With this move (or any of them) you can adda weighted vestto really power up your plyos. This extra weight will allow you to push against more resistance, which means a greater caloric burn and ultimately, more visibly sculpted gains.
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Fast, Express Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.