Working out at home brings a lot of challenges. One challenge I hear a lot is boredom. Well there is no need to be bored, you just have to get inventive. Time is another excuse. Well you don’t need an hour, you just need whatever time you have. Only got 10 minutes. Well good news, you can do this 5 minute step workout twice in 10 minutes! Disclaimer: links in this post may be affiliate links.
If you want, you can view the video directly on YouTube. Maybe add it to a playlist. Don’t forget to subscribe to my channel, I upload new videos every Tuesday and Friday. For exclusive longer format videos sign up for my Patreon community.
5 minute step workout routine
I have had this Reebok step for years, but here are some fitness steps for sale on amazon. There are tons of options, including different colors and sizes. There is even a small 16″ step for those short on space. This workout is an addition to last weeks step workout and the third in the trilogy. This 5 minute step workout is an interval style fitness routine. Set your timer for 45s work, 15s rest. Tne circuit lasts 5 minutes. So you can do the 5 minutes and call it done. Or, use your time for more sets of work. The timing is an option if you aren’t ready for 45 seconds of work, then just do 30. Always make the modifications you need.
Exercise 1 – Over The Top
Begin standing side on to the step for the first exercise. Step up sideways to the step. So you are standing both feet on the top of your step. Then step down to the other side. Think of it more as a lateral shuffle on top of the step.
Key Points: Make sure both feet come firmly onto the step. As you step that first foot on top leave enough room to step the other foot on top also. For a more challenging variation include some arm movements, or you can choose a higher value to your step. To make this more challenging still then perform this across the widest part of the step.
Exercise 2 – Straddle Jump
For the second exercises in this 5 minute step workout begin by standing on top of the step. Jump down so the feet are straddling either side of the step. Jump back up with both feet on top.
This is a high impact movement so make sure to land softly with bent knees. Keep your wits about you. It’s easy to roll an ankle by not being mindful of foot placement when using a step (in any exercise). For a modification simply step the feet down wide, then back on top.
Exercise 3 – Reverse Lunge
Alternating reverse lunges are next. Begin standing on top of the step with space behind you to step back. I like using the end of the step for this exercise. Step the right leg back, balancing on the ball of the foot. Bend both knees into a lunge, then step the right foot back on the step. Repeat with the left leg.
Key points here are again being mindful of foot placement. Ensure you have empty space to step back into (no other equipment laying around). Ensure the front knee stays behind the toes of the foot on the step.
Exercise 4 – Side Lunges
While these are called side lunges, they are more a cardio lunge. The reverse lunge exercise is more strength and recovery. Begin on top of the step. Slightly turn the body to the right while reaching the left foot to the floor on the left side of the step. Bring the left foot back up. Then, repeat with the right foot on the right side of the step.
It’s important during this exercise to only have the toes and ball of the foot connect to the floor. For more challenge reach the same arm overhead as the foot reaching to the floor. For more high intensity cardio you can perform this exercise with a slight hop from side to side.
Exercise 5 – Slalom Jumpovers
Finishing off this 5 minute step workout is the high energy Slalom Jumpovers. Begin standing on the left side of the step. Jump both feet together on top of the step, then jump onto the right side of the step. Repeat up and over to the starting position.
This exercise is tough! Again, mindful on the foot placement when jump up and down. This is the high impact variation of the Over-the-top exercise at the beginning.
If you have longer than 5 minutes, then repeat the circuit. This 5 minute step workout is one set or circuit. How many can you do?
- Do you have a step?
- Have you used a step in your workouts?
- Are you a fan of interval/circuit training?