HIIT Stepper Workout (30 Mins, Total Body)

This hiit stepper workout will take you 30 minutes (28.5 to be exact). I know not everyone has access to a stepper or step bench in their home/apartment, so I don’t post a ton of workouts requiring them as equipment. I do have one at my parents house though, so when I’m visiting, I like to put together stepper workouts for those who have one. 🙂

HIIT Stepper Workout

EQUIPMENT NEEDED:

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Stepper (step bench works, too)
Single medium weight (I’m using 10lbs)

This hiit stepper workout is broken up into three circuits. In each circuit, you’ll get three exercises. You go through them using an interval structure of 30 seconds work, 10 seconds rest. At the end of each set, rest for 30 seconds. At the end of each completed circuit, rest for 60 seconds. Here’s a breakdown:

Exercise 1 (30 sec)
Rest 10 sec
Exercise 2 (30 sec)
Rest 10 sec
Exercise 3 (30 sec)
Rest 30 sec

Repeat four times total, alternating between right and left sides of the body.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

10-Min Warm Up for HIIT Workouts (recommended)
5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See the times in parentheses in above video for a preview of each exercise and how to modify.

Circuit 1 (2:11)

Offset Squat to Step Up Knee Drive
Staggered Squat Jump – 180 x2
Tick Tocks

Circuit 2 (12:06)

Staggered Push Up to Kickthrough
Plank Row 2x – Crossbody Crunch
Get Up to Step Up with 1 DB overhead (SA Shoulder Press at bottom)

Circuit 3 (22:05)

Bulgarian Lunge DB Press
Staggered Squat Knee Drive Torso Twist – Squat Hop
Squat Jack onto Stepper – Plank Jack hands on stepper

Similar Workouts

If you liked this hiit stepper workout, check out these similar workouts:

HIIT Workout – 20 minutes long, another interval workout using a stepper.
Bodyweight HIIT Workout – This uses the same structure as today’s but no equipment is needed.
HIIT Workout with Weights – This also uses the same structure as today’s, but you won’t need a stepper—just weights.

xo Nicole