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One-Minute Cardio Interval

Beginner

March in place, pumping your arms vigorously and lifting your knees to waist level.

Intermediate

Step up and down on your step. Be sure to pump your arms and plant your entire foot firmly on the step platform. Lead with your right foot half the time, and with your left foot for the other half.

Advanced

Step on the platform with left foot, then lift right knee to waist level. Pump arms, left arm forward, right arm back. Step down with right foot, then with left. Next, step up with right foot, and lift left knee; right arm forward, left arm back. Continue alternating.

A note about intensity: Whichever cardio level you choose, give it your best effort. You should feel slightly breathy and sweaty by the end of each minute. Your heart should be thumping, but you shouldn't be so out of breath that you can't talk or have to take a break before moving on to the next exercise.