Step Plyo

A cardio-vacular exercise used to get your heart rate up and work your lower body is called the Step Plyometric exercise. It is done for One (1) minute intervals and utilizes a step platform or any  other 'step-like' apparatus.

Movement:
Stand facing a vertical step platform with your right foot placed on top of it and your left foot on the floor behind it. Pushing off the right foot, hop up into the air and land with your left foot in the center of the box and your right foot on the floor. Repeat using alternating legs. Exhale each time you push off the bench. Keep a fast pace in order to get and keep your heart rate up.

Note: make sure you push off the foot that is placed on the step, not the foot on the floor. Always land with a slightly bent knee. Keep your abs tight and your pace fast.

Pic from about.com