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Cathe Live Review: High / Low Hiit w Step (#32)

Cathe Live Review: High / Low Hiit w Step (#32)

High / Low Hiit w Step is a high energy, tough cardio workout that ends with a challenging core section. This is another unique mix from Cathe’s Ripped w Hiit (RwH) series that you don’t get on the DVDs. This combines both moves from the Plyo Hiit and Low Impact Hiit workouts, whereas on the DVDs you only have one or the other not both. This is the second edition of this type of routine on Live as there is also a High Low Hiit (#31) that does not include the step (review HERE).

The workout starts with Hiit drills, alternating low and high impact moves. The low impact are all done on the floor and the high impact are done on the step. Now you can obviously make all of the moves high impact, if you prefer. Cathe used an 8” step (two risers) and some of the class used that and some used 6”. There are a lot of moves jumping on and off the step and Cathe does these all at a tremendous pace. I have no idea how she does that on 8”, particularly the lateral jumps on and off the step, I can’t even do them that fast on 6”. I decided to modify and use 6”, as I just don’t feel safe doing these moves at speed on a higher step any more. I also modified the first high impact move (straddle jump & knee lift) to the floor, as I just couldn’t get the hang on them on the step and nearly tripped a few times. This worked much better for me.

This is a tough workout and you will definitely be breathing hard during the intervals. Most of the moves you do two sets and some are quite high rep. However, this is nowhere near as tough as the actual RwH plyo workout – that is absolutely brutal. The difference here is both the addition of low impact moves and, as it’s Live, there are short breaks between the moves and a few water breaks sprinkled in so you get more breathers than in the DVD. As usual, with workouts that have a lot of jumping on and off the step, this is not a favourite for me and not one I will return to. I like the non-step version of this on Live much better.

The workout ends with a short core section on the mat. This was actually pretty tough after all of the cardio. You start with 40 sit-ups so this should give you some idea! They are broken down into sets of 10 ankle grabber and 10 butterfly sit-ups but you do them all back to back. You then move into plank variations and end with reverse crunches.

Overall, an intense cardio Hiit workout that ends with a challenging core section.

(For more information about Cathe Live, how to sign up & to see all of my Cathe Live reviews, click HERE).

The Workout

High / Low Hiit w Step is a cardio Hiit workout using both the floor and the step. The workout ends with a core section on the mat. Cathe used a full size step, with two risers, and a mat for this routine. (You can obviously use a lower step height if you prefer).

What You Need to Know

(Rating scale – 1= lowest & 5 = highest).

The Moves

High / Low Hiit w Step is 43 minutes long and originally aired on 18th December 2014 (#32). The workout starts with an 8 minute warm-up, before a quick water break and then moving into the first low impact move. The step, with one or two risers, is set up horizontally in front of you at the start of the workout. You will need to ensure you have space all around the step for this routine.


  • Pivoting apple pickers – 2 sets of 32 reps

  • Straddle jump & knee lift – step – 2 sets of 12 reps

  • 3 Rope climbs & 1 elbow strike – 8 reps & 6 reps

  • Lateral box jumps – step – 2 sets of 12 reps

  • Jacks – 8 reps

  • Windmills – 8 reps each side

  • 4 Box jumps & power 7 – step – 4 sets & 2 sets

  • Fred Astaires – 3 sets of 24 reps

  • Jacks – 16 reps

  • 3 Wide box jumps & 1 plyo jack – 7 sets

  • Lean back volley forward – 20 reps & 19 reps

  • Straddle jump forward / back then jump on & off step / straddle jumps – step – 2 sets (2x 3’s, 2x singles & 4x jump only)

  • Hi-lo punches (hopping) – 32 reps & 24 reps

  • 180 Squat jumps x7 (w/ one foot on step) & power 7 / 180 squat jumps x3 & power 3 – step – 2 sets (3x 7 squat jumps & power 7), 2 sets (3x 3 squat jumps & power 3) & 2x power 7

  • Double pulse lunges – 16 reps each side

  • Lateral box jump x2, burpee & 2 tuck jumps – step – 2 sets of 4 reps (2nd set is faster)

  • Galloping jacks – 24 reps & 32 reps

Quick water break and get out mat for core at 32 minutes


  • 10 Ankle grabber sit-ups / 10 butterfly sit-ups – mat – 2 sets (40 reps in total)

  • Side elbow plank hold / raise leg & hold / elbow oblique crunch (curling elbow to floor – 12 reps) – mat

  • Elbow plank hold / raise 1 arm & opposite leg / swim knees – mat

  • Straight arm plank knee-ins – mat - 20 reps

  • Reverse crunches – mat – 48 reps

The workout ends with a 2 minute cool down and stretch.

Take Action

Try it today! Find out more about how to subscribe and to check out all of my Cathe Live Reviews - click HERE.

If you liked this workout, check out my review of Cathe Live: 2014 Roadtrip All Step (#13) – HERE.

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