20-Minute Stepper HIIT Workout

I got a new toy to add to my mini at-home gym! And we’re putting it to use in today’s 20-minute stepper HIIT workout. I have zero space in my apartment in the city, so this step will probably have to live at my parents’ house, but I’ll shoot a couple workouts with it every time I visit. Today’s circuit is a total-body workout that left me completely out of breath. All you’ll need is a stepper or longer step bench.

20-Minute Stepper HIIT Workout

• Stepper – I’m using mine with all 4 risers; to make it less intense, use fewer risers so the stepper isn’t as high
• Exercise mat
• Interval timer – I use a Gymboss but there are also smartphone apps and if you’re doing the video along with me you don’t need one at all

For this workout, we’ll use an interval structure of 45 seconds of work and 15 seconds of rest. 45 seconds is going to feel like a long time for some of these exercises, but the goal is to do your best and take as few breaks as possible during that work interval. We’ll go through a circuit of exercises four times total. Try not to take more that the 15 seconds of rest after each exercise, but if you need to take a more significant break at the halfway point, give yourself 1-2 minutes before doing the second half.

As with all workouts, make sure you’re properly warmed up beforehand (I have a 5-minute warmup you could do) and take some time to cool down and stretch afterwards. Always listen to your body, modifying or stopping as needed. I’ll show you how to modify all the exercises in the video (fast forward to 1:24 to see modifications).

Stepper HIIT Workout Breakdown

To see a demonstration of each exercise and how to modify them, go to 01:24 in the above video.

• Squat Jacks onto Stepper
• Uneven Push Ups to Kickthrough – alternate sides each time through the circuit
• Burpee to Stepper Jump – no push up
• Up-and-Over V-Ups
• Knee Drive to 180 Squat Jump

xo Nicole