HIIT, Cardio Step/Circuit Heavy Weights

HIIT, Cardio Step/Circuit Heavy Weights is yet another excellent, fun and effective workout from Yvette Bachman. It is one of her longer ones (69 minutes) but it is done in sections so it can easily be shortened and used for my weekday morning workout (Yay!). After the warm up, the first part of the workout is 40 minutes of cardio + strength work and the muscle groups worked are back and biceps. You are doing 8-12 reps of the majority of the exercises so you can lift pretty heavy. Each strength exercise is separated by one minute of cardio. Next is 11:30 minutes of step cardio and the workout ends with 5 minutes of core work and a 2 minute stretch.

Since I only have an hour on my weekday mornings to workout I will just cut out the step cardio for a 59 minute cardio + strength workout with a bit of core. And the bonus? Right in the middle of the cardio + strength work, Yvette slips in a 4 minute step tabata circuit! I love that! The step cardio is great too, btw. I hate having to skip over things like that but I also love that this workout can be done any day of the week with a little tweaking–not just confined to weekend workouts. In fact, this would work very nicely with HIIT Training & Muscle Building which works chest, triceps and shoulders. Between the two workouts you are hitting every upper body muscle group. Throw in one of her leg focused workouts (Legs Day w/ Step & Cardio) and in 3 days you can work every muscle in your body along with getting awesome cardio every day. And that is just 3 of her workouts. She has a lot more so there are a lot of ways to mix and match her workouts. And once I work my way through them all (and I will), I plan to put together a Yvette workout rotation using primarily her workouts. I love them that much!

HIIT, Cardio Step/Circuit Heavy Weights is 69 minutes long; 9 minute warm up, 40 minutes of cardio + strength, 11:30 minutes step cardio, 5 minutes core and 2 minute stretch. Equipment: medicine ball, sliding disks, step @ 10 inches, stability ball and dumbbells. When workout starts the step is in the vertical position. Muscle groups worked: biceps & back. For most of the strength exercises you will be lifting for 8-12 reps then do one minute of cardio between each strength exercise. I don’t know the weight of Yvette and class’s medicine ball but I used my 8 pound medicine ball for everything. The dumbbell weights listed below are what I used.

Cardio + Strength:

  1. Straddling the step, jump forward, jump back, burpee w/hands on step
  2. Seated supination curls (18# DBs)
  3. Box jumps: w/ one foot on step, jump forward, jump over step, jump back, jump over step (jumping in a box pattern)
  4. Repeat #2
  5. Step over step + 2 ball jacks; ends w/ 8 ball jacks (8# ball)
  6. Repeat #2
  7. Step over step, pushing med ball overhead, step out into plank w/ hands on ball then step feet back in; ends w/ plank hold (8# ball)
  8. Crazy 8s (8 bicep curls halfway up, 8 bicep curls halfway down, 8 full bicep curls) (13# DBs)
  9. 3 knee repeater straddle on step
  10. Glider burpees; ends holding plank and sliding feet in and out
  11. Bent over one arm rows (knee on step) (one 30# DB)
  12. Burpee + 2 air jacks (hands on step for burpee)
  13. Repeat #1 on other arm
  14. Straddle + front kick, alternate legs (done on step)
  15. Pullovers (one 35# DB)
  16. 3 shuffles to side + squat (8# ball)
  17. Repeat #11
  18. Burpee w/ hands on step + jump onto step and pulse squat 3x
  19. Repeat #13
  20. Start behind step, straddle forward 3x then jump rope back 3x, do 2 jacks
  21. Repeat #15
  22. With one foot on step, pulse squat 3x, jump over step pushing ball overhead, alternate sides w/ squat (8# ball)
  23. Creepy crawler w/ sliding disks (in plank, slide foot in bringing knee to opposite elbow, alternate sides)

Tabata (20 seconds on, 10 seconds off):

  1. Fast step straddles
  2. Repeat #1 starting w/ other lead leg
  3. Lateral jumps over step (one foot is always on step)
  4. Jump squats
  5. Repeat 1-4

Cardio + Strength:

  1. Hammer curls (20# DBs)
  2. Step on step while stepping other foot out to side, repeat on other leg, step w/ knee raise each leg; ends w/ just alternating knee raises
  3. Narrow bicep curl alternated w/ wide bicep curl (15# DB)
  4. With hands on step, jump feet over step then jump beside step
  5. Renegade rows (25# DBs)
  6. Step on step while stepping other foot out to side, repeat on other leg, step on step raising one leg out behind you, repeat on other leg
  7. Seated hammer curl to overhead press; just hammer curls; ends w/ alternating overhead presses (15# DBs)
  8. Knee raise on step + heel tap on step, alternate sides
  9. In forearm plank w/ sliding disks under toes, slide legs/feet forward and back using your upper body move

Turn step horizontal and remove a riser from each side (lowering it to 8 inches) for step cardio. After 11:30 minutes of step cardio, put the step away and get your mat and stability ball for 5 minutes of core work.

  1. Full crunches w/ heels on ball, rolling ball in and bringing elbows to knees then rolling ball back out when lowering head/shoulders
  2. Full sit ups holding ball overhead and reaching ball toward ceiling at top of sit up
  3. Russian twists using ball and tapping it on the ground w/ each twist
  4. Ball pass (pass ball from hands to feet, lifting legs and head/shoulders each time)
  5. Sit on ball and roll back so small of back is on ball, do crunches, punching to side w/ each crunch, alternate sides
  6. Nearly full sit ups w/ small of back on ball, reaching straight arms behind you at bottom and overhead at top
  7. Plank hold w/ hands on ball

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

4 thoughts on “HIIT, Cardio Step/Circuit Heavy Weights

    1. Hi Jodi–yes, I will definitely post the rotation when I create it but it will be a while before I do. I am doing Cathe’s Fit Split right now then Barlates Drop Sets next. After that I will be able to do more of Yvette’s workouts. Right now they are Saturday workouts.


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