40-minute stepper HIIT exercise
The year was 1989. The young MC demanded that we all take a step. Thong leotards (worn over shiny spandex shorts) were perfectly acceptable sportswear. And Reebok launched Step Reebok, a lightweight, height-adjustable bench that literally enriched the world of aerobics. Suddenly “step-hops” and “straddle-downs” became common language in group fitness classes, and there were stacks of colorful plastic with platforms and straps on the walls of health clubs.
Step workouts dominated for a solid decade, and many enthusiasts used a home model in conjunction with a collection of fuzzy VHS tapes. But the fitness world is fickle, and the upbeat gum choreography was slowly giving way to gritty, sweaty trends like spinning, boot camp, and cardio kickboxing. And although (most) women pulled back their scrunchie socks and Reeboks with the straps (with the straps!), Gyms that invested some green in these swaying plastic towers held on to them, hoping the trend would shut down and become popular again would be.
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And they were right. The step remains, and apart from some luxury models with storage compartments and fancier carrying straps that allow inclines and declines, their basic construction remains unchanged. However, the traditional level training had to be revised in order to meet the current trends. In this light, we've thrown the bubbly jumps, powerful kicks, and complex dance combinations of the early 90s, replacing them with heart-pumping HIIT and intense strength training moves designed to build real muscle.
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Get ready to take your workout to a whole new level with this flavorful, high-intensity interval workout, full-body strength routine.
40-minute stepper HIIT workout
Would you like to do your cardio and strength training in less than an hour? Our revised step workout gets your engine going and loads every muscle from the neck down in just 40 minutes.
Warm up: 4 minutes
Set the step low and do one round of each movement below for two rounds.
Raised toe cock
Stand on the step with your arms by your sides. Bend your left knee and tap the edge of the platform with the ball of your foot. Jump and switch feet so that your left foot is on the ground and the ball of your right foot hits the edge of the platform. Repeat this in quick succession, pumping your arms as you take turns tapping the edge of the step with your feet.
Stand the crotch with your feet. Jump out your feet shoulder width apart and crouch down, step back on your hips and use your fingertips to touch the step chest up. Jump your feet back together and bounce in place twice before jumping back into a crouch.
HIIT Circuit: 12 Minute EMOM (every minute on the minute)
Set the step to low to medium height and get your timer out. Start the timer, then repeat as many repetitions as you can for the first puff in about 50 seconds. Then quickly switch to the next move, starting at the beginning of the next minute. Go through the sequence of these next four moves a total of three times.
Stand by the side of the step with your feet hip-width apart. Squat down, put your hands on the floor, and jump your feet back onto the plank. Do a push-up, hop your feet back under you, then jump sideways over the step. Land gently on the other side and repeat. Next, alternating sides.
Bend your knees to reverse your lunge
Stand on the step and place your left foot in the center of the platform. Extend your leg to stand on top and bring your right knee through to hip level. Step back with your right foot, then back with your left foot and jump down until your right thigh is parallel to the floor. Do all the repetitions on one side, then switch.
Travel push up
Start in a push-up position next to the step with one hand on the platform and one hand on the floor. Bend your elbows and lower your chest towards the floor. Then pull back to the beginning and move your arms and legs sideways across the step to the other side. With one hand on top, put one hand on the floor and do another push-up. Next, alternating sides.
With your feet on the step and hands under your shoulders, spine and head, step onto the plank neutrally. Slowly pull a knee into your chest without curling your spine or lifting your hips and taking a break. Return to the start and continue alternating legs.
Power circle: 24 minutes
As you add weight to your resistance the intensity increases, and as you increase the step height there is an element of instability – both of which require more muscle. For each of these four moves, do 12 repetitions on each side before moving on to the next exercise. (For the elevated pike push-up, do a total of 12 repetitions.) For the standing movements, set the stride to the highest level and cycle three times, pausing 60 seconds of rest between movements.
Bulgarian split squat with biceps curl
Hold a row of dumbbells with your palms facing forward and stand with your back to the step. Extend one leg behind you and place your toes with your shoulders back and hips up. Bend both knees and lower them straight down while simultaneously curling the dumbbells towards your shoulders. When your front thigh is parallel to the floor, stand up again and loosen the dumbbells. Do all the repetitions on one side, then switch.
Stand with your back to the step and lift your right foot off the floor with the core taut in front of you. Keep your right leg straight and stretched out in front of you as you bend your left knee and push your hips back. Slowly lower yourself until your glutes lightly touch each other on the step. Then go through your heel to return to standing. Do all the repetitions on one side, then switch.
Dumbbell Renegade Row
Set the step to low to medium height and place a dumbbell on the side of the step. Then, step onto the plank with one hand on the step and the other on the dumbbell handle. Position your feet wider than normal to maintain balance while keeping your head, hips, and heels aligned. Hold your core firmly as you row the weight towards your flank and keep your hips straight. Lower for takeoff under control. Do all the repetitions on one side, then switch.
Elevated pike push-ups
From an all-fours position on the floor, extend your legs one at a time behind you to a high step. Step back with your hands and lift your hips until you are in a pike position with your hips above your shoulders and head. Bend your elbows and slowly lower them until your head hits the floor. Then press back to start.