Ten thousand steps – a figure I’m sure a lot of us have heard when it comes to personal fitness. Research shows that taking between eight to ten thousand steps a day offers the maximum health benefits in terms of improving cardiovascular health and increasing life expectancy. But realistically, how many people can consistently hit this target?
The average American only walks about three to four thousand steps a day. However, there’s a solution: a HIIT step workout.
HIIT, which stands for High-Intensity Interval Training, is a workout strategy that involves switching between short bursts of intense cardio and low-intensity exercises like walking, stretching, or jogging.
Let’s take a look at some great HIIT step exercises and how you can get the best out of your step workout.
Why a HIIT Step Routine Is Perfect for Your Home Workout
Great for limited spaces. Most forms of cardio like jogging or calisthenics require a lot of space. However, a HIIT step routine can be done in tight spaces, making it perfect for home workouts.
Fits into tight schedules. HIIT workouts are usually much shorter than traditional workouts. This makes them ideal for building a healthy exercise routine around a tight schedule.
Safe for beginners. It’s easy to adapt HIIT workouts to beginners. Start with longer rest periods, lower reps, and lower-intensity exercises.
Great for your health. HIIT improves blood sugar control, lowers blood pressure, boosts mental health, as well as strengthens your muscles, joints, and bones.
Versatile and flexible. HIIT can be combined easily with cardio and strength training.
Related Posts
Effective 20 Minutes HIIT Step Workout to Burn Body Fat and Calories
30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts
Low-Impact Full-Body HIIT Workout with Illustrations
Calorie-Burning HIIT Standing Ab Workout for a Small Hourglass Waist
Common Beginner Mistakes to Avoid During Your Step Workout
Skipping your warm-up. Warming-up increases blood flow to your muscles and activates your nervous system. This improves the efficiency of your workout and helps prevent injury.
Not tracking your progress. Tracking progress boosts motivation, highlights strengths and weaknesses, and helps you know when you hit your goals. You can track improvement using a fitness tracker, smartwatch, pedometer, or fitness planner.
Take progress pictures, monitor your heart rate during your workout, check your weight at regular intervals, and set clearly defined (and realistic) goals.
Failing to properly hydrate. HIIT exercises can be quite intense. It’s easy to quickly become dehydrated without proper hydration. Sip on fluids like water, healthy smoothies, and electrolytes throughout your workout.
Poor form. Bad form can decrease workout effectiveness and increase injury risk. Focus on proper technique and alignment, even if it means using lighter weights or moving at a slower pace.
Pushing yourself too hard. Pushing yourself too hard can lead to injury, especially if you’re using a step platform that’s too high or jumping into high-intensity workouts too soon. Begin at a comfortable level, listen to your body, and prioritize proper rest between sessions and exercises.
Ignoring your diet. No fitness journey is complete without overhauling your diet. This means cutting out calorie-dense, nutrient-poor food like saturated fats, ultra-processed carbs,, and added sugars.
Replace these with whole grains, healthy fats like avocados, nuts, and olive oil, lean proteins like chicken, legumes, and tofu, as well as plenty of fruits and vegetables.
6-Minute Home HIIT Step Workout for Beginners
This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.
1. Knee Drives – 30 secs
- Step on the platform with one foot.
- Drive the opposite knee up towards your chest as high as you comfortably can.
- Step down and repeat the same motion on the other side.
- Attach some ankle weights to step up this exercise.
- Perform this exercise for thirty seconds.
2. Side Tap – 30 secs
- Stand with both feet on the step platform.
- Quickly step one foot off to the side of the platform and then return it to the platform.
- Repeat this motion several times with the same foot.
- Switch to the other foot and repeat the same side-tapping motion.
- Place a resistance band around your thighs to train your lower body.
- Perform this exercise for thirty seconds.
3. Slow Mountain Climber – 30 secs
- Start in a high-plank position with both arms about shoulder-width apart.
- Alternate between driving your knee towards the opposite arm while in a plank position.
- Focus on performing slow, controlled movements to improve endurance and build lower body strength.
- Perform this exercise for thirty seconds.
4. Slow Sumo Pulse – 30 secs
- Stand with your feet on both sides of the step platform.
- Push your hips back and bend your knees to lower your body into a squat.
- Instead of standing back up, stay in the squat position and perform several small, controlled up-and-down movements (pulses).
- Add a weighted vest or hold a pair of dumbbells to really challenge your thighs and glutes.
- Perform this exercise for thirty seconds.
5. Knee Drive + Kick – 30 secs
- Step on the platform with one foot.
- Drive the opposite knee up towards your chest
- Step down and repeat the same motion but this time perform a high kick with the same leg.
- Alternate between performing this exercise on both sides.
- Perform this exercise for thirty seconds.
6. Crossovers – 2 sets, 30 secs
- Stand on the platform with both feet.
- Quickly step one foot out to the side of the platform, then return it to the platform.
- Alternate sides, stepping out with the other foot.
- Add a resistance band around your thighs to add some difficulty.
- Perform this exercise for two sets of thirty seconds each.
7. Mountain Climber – 30 secs
- Maintain the high-plank position.
- Engage your core and glutes.
- Quickly drive your knee towards the opposite outstretched arm.
- Place a resistance band around your thighs or add some ankle weights.
- Perform this exercise for thirty seconds.
8. Squat Pulses – 2 sets, 30 secs
- Stand with both feet on the step platform.
- Lower into a squat and perform two short, controlled up-and-down movements.
- Jump off the platform with a foot on either side of the platform and perform two more sumo pulses.
- To step this up a level, hold a kettlebell to your chest.
- Perform this exercise for two sets of thirty seconds each.
9. Tap + Knee Drive – 30 secs
- Step on the platform with one foot.
- Drive the opposite knee up towards your chest as high as you comfortably can.
- Step down and reach down to quickly tap on the platform with your hand by performing a half-lunge.
- To keep things interesting, switch up the pattern regularly (eg tap, tap, knee drive or tap, knee drive, tap).
- Perform this exercise for thirty seconds.
10. Mountain Climber + Tap – 30 secs
- Return to the high-plank position with your core and glutes engaged.
- Perform a mountain climber by driving your knee towards the opposite arm while in a plank position.
- After performing two mountain climbers kick into a squat by bringing both feet forward under you quickly.
- Return to the starting high-plank position.
- Perform this exercise for thirty seconds.
For more visuals, be sure to check out this video by Sunny Health & Fitness.
Frequently Asked Questions on HIIT for Beginners
- How long is a HIIT workout for beginners?
A HIIT workout for beginners usually lasts between ten to twenty minutes. Beginners can start with a 1:1 ratio of exercise to rest. This means twenty seconds of intense cardio followed by 20 seconds of rest. You can gradually increase the intensity and duration as your fitness improves.
- How to start a HIIT session?
Create a safe space for your home workout. Remove potential dangers and gather your workout equipment. Begin with a five to ten-minute warm-up to prepare your muscles and joints. This could include light cardio exercises like jogging in place or dynamic stretches.
- What form of HIIT is most effective for newbies?
This depends on your goals, but a combination of cardio and strength-based exercises often yields the best results. For example, sprinting followed by bodyweight squats. You can also alternate between exercises that target different muscle groups. The key is to maintain high intensity during your intervals and choose exercises that challenge your entire body.
- Does HIIT burn fat faster?
Yes, HIIT burns fat faster than traditional cardio techniques. The highly intense, spaced nature of HIIT activates special cellular responses that increase calorie consumption. HIIT also has an afterburn effect or Excess Post-Exercise Oxygen Consumption (EPOC). Over time, this can lead to faster fat loss, especially when combined with a healthy diet and calorie deficit.
- Why is HIIT so effective for weight loss?
HIIT is great for weight loss because it allows you to burn more calories in less time. The intensity of the workout boosts your metabolism and keeps it elevated even after you finish exercising.
Step Up Your Game
Adding a HIIT step workout into your routine is a great way to boost your fitness. It’s efficient, can fit into any schedule, works well in small spaces, and can be tailored to your fitness levels.
Ready to get started? Try our 6-minute HIIT step workout.
Remember to listen to your body, track your progress, and stay consistent.
You are welcome to pin and share this workout to your Pinterest board for future workouts.
