Most of us know we should visit the gym more often if we want to hit our body goals. But between expensive membership fees, tight schedules, and limited space for home equipment, it’s hard to get in a workout. Well, that’s why you need our HIIT step workout.
A high-intensity interval training (HIIT) step workout routine is a cheap and convenient way to burn some calories and tone your body. So lace up those running shoes, stretch out those kinks, and get ready to move.
What Is HIIT?
High-intensity interval training is a game-changing workout strategy that involves switching between short but intense bursts of cardio exercise and low-intensity exercises like walking, stretching, jogging, or even a brief rest.
HIIT stimulates natural biological responses within the body which helps you burn calories quicker and build muscle more effectively. A HIIT session can last anywhere between 10 to 30 minutes, making it convenient for people with a tight schedule.
Why Step Workouts Should Be a Part of Your Routine
Easy to combine with HIIT. Step workouts combine naturally with HIIT and are a great way to practice the technique without having to drastically change your routine.
Great for burning calories. The legs are a large muscle group and require a lot of energy. HIIT leg exercises are a great way to lose fat safely and quickly while toning your lower body.
Easy to perform anywhere. Step exercises can be performed nearly anywhere. All you need is a stable platform that is high enough and sturdy. You can also use portable steps so you can exercise anywhere there’s enough space.
Great for your overall health. Step exercises lower blood pressure, reduce cholesterol levels, and strengthen your heart muscles. It also helps strengthen your joints and bones, as well as lower your blood sugar.
Low impact and gentle on the joints. Step workouts are great low-impact exercises for people with joint problems or beginners. They can be easily modified to your fitness level with a few minor adjustments.
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How To Make Your Step Workout More Effective
Warm up before you start. Warming up before your routine increases blood flow to your muscles and primes your nervous system. This improves the efficiency of your workout and reduces the chances of injury.
Dress for the occasion. Step workouts require a lot of dynamic movement. Choose light clothing made from breathable, moisture-wicking materials that allow for a full range of motion. This means a comfortable pair of sneakers, yoga pants, and a light top.
Gradually increase the intensity. Start your routine lightly and increase the intensity to match your fitness level. Beginners should use a lower step height, perform movements at a slower pace, increase rest periods between intervals, and focus on proper form rather than speed or intensity.
Mix it with cardio and resistance training. Step workouts are versatile and can easily be combined with other forms of exercise. You can start or finish a cardio session with a HIIT step workout or alternate it with a strength training schedule for a well-rounded fitness routine.
Stay hydrated. You lose a lot of water during cardio workouts, especially during hot water. Take small sips of fluid throughout your workout like water, electrolytes, or a protein shake. This helps prevent dehydration and muscle cramps.
Use proper form. Start slowly and focus on mastering the proper technique for each exercise before stepping up the intensity. Bad form can lead to injuries and chronic pain, slow down progress, cause muscle imbalances, as well as leave you sore at the end of a workout.
Keep things interesting. Switch up your routine regularly. Try different locations, exercises, and workout combinations. Step workouts can be done almost anywhere, so switching up the scenery helps keep things fresh and exciting.
Add upper body movements. Step workouts focus on your lower body, but there’s no reason you can’t combine this with upper body workouts too. Get a pair of light kettlebells or wrist weights and try out some arm, chest, and shoulder exercises.
8 Calorie-Burning HIIT Step Exercises
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Rest 20 secs in between – Up & Down/ March
1. Step up + Glute Kickback – 2 sets, 40 secs
- Step onto the platform with one foot, then extend the opposite leg straight back, squeezing your glutes.
- Return to the starting position and perform the same motion on the other leg.
- Perform this exercise for two sets of forty seconds each.
Slap on some ankle weights and step up your glute kickbacks.
2. Toe Tap – 4 sets, 40 secs
- Quickly step on and off the step platform, alternating your feet and tapping your toes on the edge of the platform.
- Keep your core engaged and arms active for balance.
- Add ankle weights for more intensity.
- Perform this exercise for four sets of forty seconds each.
3. Basketball Shots – 2 sets, 40 secs
- Mimic the motion of a basketball shot by squatting slightly, then stepping on the platform and extending your arms as if shooting a basketball.
- Step down softly and repeat this motion.
- You can try this out while holding a medicine ball or wearing a weighted vest.
- Perform this exercise for two sets of forty seconds each.
4. Jumping Jacks + Hop – 2 sets, 40 secs
- Step on the platform with your feet together and arms by your sides.
- Jump and spread your legs outward while raising your arms above your head.
- Jump again and return to the starting position.
- Perform this exercise for two sets of forty seconds each.
Try out this exercise with resistance bands around your thighs or while holding a pair of light dumbbells.
5. High Knee Kick – 2 sets, 40 secs
- Step on the platform and kick forward as high as you comfortably can with the other leg in a controlled motion.
- Step down and perform the motion with the other leg.
- Alternate this motion between both sides and try this out with some ankle weights.
- Perform this exercise for two sets of forty seconds each.
6. Step up + Touch – 2 sets, 40 secs
- Step on the platform and stick your hand forward.
- Kick out the other leg in a controlled motion to touch your palm.
- Step down and lower yourself in a half-lunge to touch the platform.
- Perform this exercise for two sets of forty seconds each, alternating legs for each set.
7. Squat – 2 sets, 40 secs
- Stand with feet together on the platform.
- Jump and spread your legs to both sides of the platform and lower yourself into a squat, keeping your chest up and knees behind your toes.
- Push through your heels to return to standing.
- Perform this exercise for two sets of forty seconds each.
Try out these squats with a weighted vest to really exercise your glutes and thighs.
8. Step Leg Crunches – 2 sets, 40 secs
- Stand on the step platform with one leg and bring the other leg forward, bending your knee as you crunch your torso down toward it.
- Return to the starting position and switch sides after each set.
- Perform this exercise for two sets of forty seconds each.
For more visuals, be sure to check out this video by Puzzle Fit.
Frequently Asked Questions on Step Workouts
- What is a HIIT step workout?
A HIIT step workout combines the principles of HIIT with step exercises. HIIT involves alternating between periods of intense cardio and short periods of rest or lower-intensity exercises. A step workout routine can be performed anywhere there is a stable step platform and includes basic movements like step-ups, knee raises, jumps, and lunges.
- Is a HIIT step workout good for beginners?
Yes, it’s a great workout for beginners and anyone looking for a safe, low-impact routine. HIIT workouts are intense by nature, but they can be adapted for beginners by adjusting the intensity, duration, and complexity of the exercises.
- What are the benefits of step workouts?
Step workouts are effective, cheap, easy to learn, convenient, great for your overall health, and safe for beginners or those with joint problems.
- How high should the step be for a workout?
Beginners can start with a platform about 4 to 6 inches high. Starting with a lower step allows greater focus on form and control. More experienced fitness enthusiasts can use a higher platform about 8 to 10 inches.
- How many calories does HIIT burn?
HIIT can burn between 400 to 600 calories per hour, depending on the intensity, duration, and individual differences. HIIT workouts also have an afterburn effect called excess post-exercise oxygen consumption, or EPOC. This is because the body continues to burn calories after the workout is complete.
Step Up To the Challenge
Ready to get started?
This 20-minute HIIT step workout is your ticket to achieving your body goals, all while staying flexible with your time and space. No more excuses—just you, a step platform, and a commitment to your goals.
So, lace up your shoes, hit those steps, and transform your workout routine today.
You are welcome to pin and share this workout to your Pinterest board for future workouts.
