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.
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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?
Questions
- Do you have a step?
- Have you used a step in your workouts?
- Are you a fan of interval/circuit training?
Viano
These seem quite easy and simple– and for 10 minutes only. I think this will make more people to be motivated to work out.
Di Hickman
Yes! We don’t need longer we just need effective!
Khushboo
These are really good workouts. I will have to try them too soon.
Di Hickman
Please do! Quick and easy workouts take the guesswork out of staying healthy!
Monidipa
Before commenting I actually tried it, an hour back or so. I am able to do it. I can do it and it will help I guess.
Di Hickman
Yay! Glad you found it helpful!
Kemi
I do this sometimes…lol. Not all the time because always eating and lazy but I do miss my pilates and barre group classes. I find it hard to be motivated alone.
Di Hickman
Are there any online classes you can attend?
I teach yoga online via zoom I’m sure there are some pilates.
Regan Thacker
I had completely forgotten about step aerobics! They take up so little storage space. Do you do some beginner videos?
Di Hickman
Yep blast from the past right? I have this one that would be goof for beginners https://youtu.be/ZIxfnvPrfiU
Regan Thacker
Thanks for your help, I shall check it out.
Aleeza Denise
Thank you for sharing this workout routine! this is a good way to start incorporating exercise everyday. Quick, simple and easy and you can repeat it as much as you can during the day. An alternative to doing a 1 hour or 30 min. long workout routine.
Di Hickman
Yep especially when we’re all so busy! 5-15 mins a few times a day is just as effective
Lyosha
I love interval workouts! It works wonders and makes my body different in no time. Great way to get to the new level
Di Hickman
Yes interval training is a great fat burner!
Chei
I love all the steps. This will be helpful to be more healthy especially this pandemic. Thank you for sharing.
Di Hickman
You’re welcome, hope you try it!