If fat loss is your goal, step workouts are a fast and effective option.
Using platforms and variations in height provides quick, easy ways to alter your training intensity, and there are plenty of sessions you can do.
The below step workout – from Pierre Pozzuto, a leading trainer at community wellness and fitness app TRUCONNECT by TV.FIT – will be a test for your whole body, and can be done anywhere using a raised platform (the bottom step of your staircase at home will do).
Upper and lower-body exercises are included, as well as plyometrics and cardio-based moves.
Once you have completed all the reps of one exercise, move straight onto the next without rest. Then once one round is complete, rest 60-90 seconds and do the whole thing two or three times over.
The Step Workout
1a. Incline/Decline Renegade Row x 10
- Depending on your level, place your hands either on the step (incline – easier) or on the floor (decline – harder).
- Try to stay on your toes (kneeling again is easier) and keep the body straight (high plank position).
- Proceed to pull your elbows up towards the sky one arm at a time and with each pair of rows add one full press-up.
Tip: keep your shoulders above your hands for the row, make sure your core is tight and allow your chest – not your face – to land between your hands for the press-up.
1b. Jumping Lunge x 10
- Start in a split squat position with both legs bent to 90 degrees and the working leg on the step.
- Drive the back knee forwards and up, creating momentum with ‘runners’ arms’ to propel you up off the step.
- On the way down, absorb the landing by returning to the split squat position and repeat.
Tip: Utilise the calf muscle by pointing the toe and make sure it is the first and last thing to touch the step. Keep the chin up and ensure the whole foot is on the step, on the rise or landing.
1c. Box Burpee x 15
- Start by standing on the step.
- Jump back and land in a soft half squat.
- Lean forward to place your hands on the step, while simultaneously jumping both feet back to create a high plank position.
- Now, in reverse order, jump back to half squat and finish with a small jump onto the step.
Tip: The momentum of your arms should help with your jumps and balance. Always land with both feet fully on the box.
1d. Incline/Decline Plank Jack x 30 reps
- Depending on your fitness level, place your hands on the step (incline – easier) or on the floor (decline – harder) and vice versa with your feet.
- Keep your body straight and true to the high plank position.
- Proceed to either jump both legs out approximately two foot. or step them out one leg at a time, then back in.
Tip: Think belly button to spine to keep a tight core. Always keep your shoulders over your arms and keep a soft bend in the elbows.
1e. Run Along x 20 ‘laps’
- Start in a squat position, but with one foot planted on the box and the other on the floor.
- Keeping a soft bend in the knees, start at one end of the step and raise your heels slightly.
- Begin to take micro running steps along the step until you reach the other end – continually distributing weight from the step to the floor.
- Once at the other side, quickly turn and repeat that ‘lap’ back to the start.
Tip: Drive with your arms as well as your legs to keep your heart rate up.