Interval workouts have always been a part of my fitness routine. Mostly because I don’t have to count. I can just set a timer and workout. I’m a fan of keeping it simple. So choosing 4-5 exercises and repeating them is as simple as it gets. I’ve been doing this 8-minute step interval workout over the last few weeks and thought I’d share. Disclaimer: Links in this post may be affiliate links meaning I earn a small commission on sales through those links. It’s an easy way to support the work I do at no extra cost to you!
Steps are a versatile piece of equipment for a home gym. There are plenty of fitness steps for sale on amazon. While I have a Reebok step my preference is for “The Step‘ as they are a little more adjustable and easier to store. This step interval workout has just 4 exercises. Each is completed on the right and left. Set your timer for 45s work, 15s rest, and 8 intervals. You need 8 intervals for the eight minutes so that you complete the step-ups on both leading legs. Obviously, if you want it longer then set your timer for 16 minutes… or more. Remember, the timing is a suggestion. If you new to step interval workout then perhaps just do 30 seconds of work and 30 seconds of rest. Always make the modifications you need.
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8 Minute Step Interval Workout Exercises
This week’s workout starts with a STRADDLE STEP. Begin standing on top of the step. Step to the right side with the right foot, then to the left side with the left foot. The feet have now straddled either side of the step. Next step up on top with the right, then left foot. Repeat.
The next exercise is what I call DOUBLE-T JACKS. Step up onto the step with the right then left foot. Standing on the step do TWO jumping jacks. Then finish by stepping down with the right then left foot. You can make this harder by jumping up and down.
Static SPLIT SQUAT for strength is next. Place the left leg on the step and step the right leg all the way back with the heel lifted. Bend both knees so the left thigh drops parallel to floor (or below). Extend knee to starting position. Want a more challenging variation? Have the step behind you with the left leg in FRONT of the step on the floor, and the right foot resting on the step behind you.
The final exercise in this step interval workout is BURPEES with PUSH-UP and JUMP UP. Standing behind the step, bend over and place hands on top of the step and jump back into a plank. Perform one push-up, then jump the feet in. Stand up and then jump up onto the top of the step, jump down and repeat. Want an easier variation? Step the feet back, and up rather than jumping.
Once you complete a full round, 4 minutes, then repeat everything completing the exercises with the opposite leading leg. This balances out your leading leg, and strengthens your total body.
Want more workouts?
If you’re looking for more step workouts you’re in luck! I have a few more for you to check out. Including another 8-minute step workout, and a 5-minute cardio workout. Use them as-is or as a resource for exercise ideas for your own workouts.
Questions
- Have you used a step in your workouts?
- Do you have a step at home?
- Are you a fan of interval workouts?