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!
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!
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Step Up Workout:
5 rounds of 6 exercises, 20 seconds work | 10 seconds rest
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
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.
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.
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 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!
Safari @ Tri-ing To Run Boston
first of all…love 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 legs…to help me become a stronger runner. Great post…great inspiration!
Nicole @ Foodie Loves Fitness
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
I cannot remember the last time I did step aerobics. I should definitely change that soon!
Sam
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
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.
Sam
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!
Toni
I used to love my step, but I sold it when we moved. Great workout!
Artney @ My Pretty Brown
I used to take Body Step and I really miss it. I have been debating on purchasing the step + risers. Always a great workout!
Sam
Artney, I bet you could find one on craigslist for cheap!! I love Body Step too, I honestly have had my butt kicked so many times in that class!
jill conyers
More workout awesomeness! I can’t wait to get started with our collab idea :)
Have an awesome weekend Sam.
Sam
Jill same here – it’s going to be an epic celebration :) Can’t wait to be done studying and doing more workouts!
Elsie @ Sharing Healthiness
Ha! I definitely think the step is underrated! I started doing some DVD pilates at home, then running came, then buying all the equipment, etc. I think I go in phases with fitness but that keeps it interesting! :)
Sam
Elsie, I totally agree. Haha you should see how my home gym has grown. I have to break out my pilates DVDs, those were killers. That just gave me a great idea for tomorrows workout!!
Deborah Davis
I love this Step Up HIIT Workout! I love step class and I love HIIT so the two concepts work well together! I can’t wait to try this fun and fit workout.
Wendy@Taking the Long Way Home
I’m so uncoordinated, but I could always do step aerobics! I used to love doing it for cross training!
Jess @hellotofit
I used to teach step aerobics, haha, but now it hurts my knee to do a whole step aerobics class. Love these exercises, especially the step ups!
Sam
Oh man hate that your knee hurts in step – but good for you for listening to your body! You definitely know how to rock it!
Jenn
Oooh. Those knee lifts look painful. I’m getting shaky legs just looking at the pictures!
Debbie
For a long time I was not able to do dips because of pain in my pulse. Awesome workout!
#FitnessFriday
Nicole @ Fitful Focus
so fun! My mom is a huge fan of step workouts, so I’ll definitely be sharing this with her.
Sam
Oh yay!! I hope she gets a kick out of this workout – it certainly got my heart rate up! I love changing things up in my fitness routine.
Katie @ Daily Cup of Kate
I love HIIT workouts-I really like split squats to work my legs– well any type of squat, really! Have a great weekend!
Sam
Oh man Kate you know how to work it! Love any kind of squats too!!
Ange @ Cowgirl Runs
I remember my mom doing step workouts in the living room when I was a kid.
I’m so uncoordinated, I’ve totally slipped off the step before. Whoops!!
Tianna
awesome workout! Thanks for sharing this one :)
Stephanie
Step up workout are awesome! My favorite training for my legs though will always be squats, deadlifts and leg presses.
Lauren @ The Bikini Experiment
I so remember doing my mom’s tapes from The Firm. We had all the accessories too! Man, those were tough workouts. :-) Have a great weekend!
Deborah @ Confessions of a Mother Runner
Back in the day I was really into step and had a great Cher video-LOL. I still use mine for step ups now too. It’s pretty versatile!
Jen
Gotta love the step. We use them in my BodyWorks class nearly every week. The workout I’m sharing next week has a step circuit to start it off. Super effective piece of equipment, more so than you think! My fav move on the box is a step up, kick out, then step down into a reverse lunge!