This hiit workout with step and pair of heavy weights will take you just over 20 minutes to complete. Set aside a half hour and be sure to warm up beforehand (more on that below).
As I spend more time at my parents’ place this summer, I’ll continue to sprinkle in some stepper workouts here and there. But if you don’t have one, don’t worry—the bulk of my workouts still won’t require one. 🙂
HIIT Workout with Step & Heavy Weights
EQUIPMENT NEEDED:
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- Stepper (step bench works, too)
- Set of heavy weights (I’m using 20 lbs)
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 three times total.
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 for a preview of each exercise and how to modify.
Circuit 1 (1:50)
- Heavy Squat
- Squat Hop Up ‘N Over
- Squat Jack to Sumo Pulse
Circuit 2 (9:39)
- Deadlifts
- Sit to Squat Jump
- Up ‘N Overs
Circuit 3 (17:09)
- Sit Up to Press
- Burpee with Step Jack
- Up ‘N Over Push Ups
Similar Workouts
- Stepper HIIT Workout (30 Mins) – You’ll need a stepper and a medium weight for this one. Same structure expect you alternate right/left.
- 20-Minute Stepper HIIT Workout – No other equipment besides a stepper needed.
xo Nicole
