Learn more about J-MAT

Please also check the workout plans for POWERBOXING! <Back>

Warm-up --- Step Lively (5 minutes) Intervals: — Work - Vigorous Step (90 seconds) — Recovery - Reaction Mat (3 attempts) — Work - Vigorous Step (90 seconds) — Recovery - Reaction Mat (3 attempts) — Work - Vigorous Step (90 seconds) — Recovery - Reaction Mat (3 attempts) — Work - Vigorous Step (90 seconds) — Recovery - Reaction Mat (3 attempts) — Work - Vigorous Step (90 seconds) Cool-down --- Step Lively (5 minutes)

With the cardio program, the Vigorous Step intensity is going to be the maximum level that we can do (beginner, intermediate, or advanced). Obviously the higher the level the more energy expended and the greater the results.

Calorie Burn

• 18 year old, 5'6", 125lb female --- 150 calories
• 34 year old, 5'6", 135lb female --- 140 calories
• 34 year old, 5'10", 180lb male --- 230 calories