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Step Up HIIT Workout (Anywhere Workout)

Connecting with my old routes with today’s Step up HIIT workout! Am I the only one that did step aerobics? I actually started my fitness journey with running and doing The Firm workouts in my living room! I remember memorizing the choreography and how long it took me to be able to do the entire DVD without stopping!

This step up hiit workout

Well whether you did step or not, this step up workout is sure to deliver on the leg shaking and booty lifting! No doubt you will feel this working throughout the workout – at least I know I did! You get to challenge yourself by squatting down low during the side squat lifts and getting low into the front leg in the knee ups! If you are new to exercise, then take the intensity out of this workout by not going to fast and not getting so low into the legs!

If you aren’t familiar with the concept of HIIT workouts – they are high intensity interval workouts where you work as hard as you can during the “work” phase, which is followed by a quick rest. This step up workout is 6 exercises that are performed for 20 seconds each, followed by 10 seconds of rest. This workout will take you 15 minutes if you don’t stop through the workout! Because you are working at such high intenstiy, this style of workout has been shown to blast fat and give you great cardio respiratory training! Did I mention your legs will be shaking? Yes please expect that too!

The great thing about using the step is you get to incorporate your core into every move! Your core will work hard to stabilize you through the knee ups and keep you upright during the side leg lifts! The step is also great to do my favorite move, tricep dips! These are really a great exercise for your triceps and you will most certainly feel this by the end of the workout!

Step Up Workout:

5 rounds of 6 exercises, 20 seconds work | 10 seconds rest

This step up hiit workout - lunge knee lifts

Quick Left Knee ups – stand with the right foot on the bench and the left foot on the floor. Push into the right foot on the bench and lift your left knee up into the chest and then your left foot back down to the floor as quickly as possible. Continue this movement without changing feet for the entire 20 seconds.

Switch feet and do Quick Right Knee ups 20 seconds

This step up hiit workout - squat side lift

Squat side lifts – stand on the side of the bench and leave one foot on the floor and one foot on the bench. Push through the foot on the bench and lift up, raising the foot on the floor to the side. Lower the foot back down to the ground.  Keep the core engaged so you don’t lean to far towards the foot on the step.

Squat lifts on the other side of the bench.

This step up hiit workout - tricep dips

Tricep dips – start sitting on the bench and place your hands right next to your butt. Lift your hips off the step and lower down, keeping your elbows from flaring out to the side and keep your butt/back close to the step. The further in your legs are, the easier this move is. To make this more difficult, straighten the legs or add weight in your lap.

This step up hiit workout - Up Downs

Up up down down – Just like it sounds, your goal for this move is to go as fast as you can safely. Lead with whatever foot (for this example you will start with the right foot). Right foot onto the bench, then the left meets the right on the bench. Step down with the right foot then meet the right foot on the ground with the left foot. Repeat as quick as possible! This is a great move to do to get the strength to do box jumps!

What about you?

  • How did your fitness journey start?
  • Did you ever do step aerobics?
  • What is your favorite way to work your legs?

Samantha Rowland is a personal trainer and group fitness instructor.Samantha Rowland has been in the fitness industry for more than 10 years. She is a certified NASM Personal Trainer, Group Fitness Instructor, Precision Nutrition Coach and Fitness Chef. Samantha has a wide range of experience in the fitness industry including running her own healthy catering company and owning and operating her own women-focus fitness center in Austin, Texas. Today, Samantha is an online health coach and focuses on inspiring everyone she can to live a healthy and happy life!
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Safari @ Tri-ing To Run Boston

Wednesday 27th of May 2015

first of your legs...look at those Hams!! ;-) My fitness journey started with running...well, this time around. I've been on a journey off and on seems like forever...but this is the most consistent I've been and that's been with running. I used to do the firm and every other stair or aerobic video there was..."thighs of steel" was my favorite. I really need to get back into working my help me become a stronger runner. Great post...great inspiration!

Nicole @ Foodie Loves Fitness

Tuesday 26th of May 2015

Ahhh step aerobics, you just brought me back to my pre-teen years! A bunch of my friends and I did an aerobics class at the rec center in our town, and we thought it was so much fun. Nowadays I am all about the HIIT workouts!

Kathryn @ Dancing to Running

Sunday 24th of May 2015

I cannot remember the last time I did step aerobics. I should definitely change that soon!


Monday 25th of May 2015

Yay! Step aerobics is such a fun way to go back time :) It can definitely be a killer workout!

Katie @ Huff 'n Puff to Buff 'n Tough

Sunday 24th of May 2015

I need to do step aerobics more often! Makes for an awesome leg workout, but my knees get irritated all too easily, so I usually just stick to running since that is what I love most and low impact leg workouts.


Monday 25th of May 2015

Katie, I'm a huge believer in doing what you love! That's how you stick with your long term fitness goals! So glad you found running! It was my first love and I return to it often!


Sunday 24th of May 2015

I used to love my step, but I sold it when we moved. Great workout!