Step Mill Interval Cardio Session #1

I have been incorporating a lot of intervals to help me get ready for my next show. I get bored with steady state cardio. I have a harder time feeling motivated to do ANY cardio, if I know that it is going to require more than probably 30 minutes. Luckily, I don't have to do more than that when I do intervals:) I really like the step mill for a few reasons: 1) Less impact forces 2) Lots of fun ways to target the bum 3) it will really get your heart rate going, without making you feel like you are going to cough up a lung. So, without further ramblings, here is an example of an interval session I would do on the step mill: 

25 MINUTES TOTAL:

5 minutes warm up (level 8-ish for me)

Repeat 5 Times: 

30 second step run (level 20)

1 minute right side skip step (back to level 8)

1 minute left side skip step

1 minute recovery skip step 

1 minute skip step with glute kick-back (level 7-8)

30 seconds right side skip step

30 seconds left side skip step

30 seconds recovery skip step

DONE! Give it a go! Good luck!