HIIT Workout with Stepper (20 Mins)

HIIT Workout with Stepper (20 Mins) - This total body step workout uses a 30-on-30-off interval structure. Video included! #workout #fitness #step #stepworkout

This hiit workout with stepper will take you 20 minutes to complete, and no additional equipment is required. I’ll probably post one more stepper workout next month, and then that will conclude my annual summertime invasion of my parents’ house and equipment (ha!). I’m using three risers on my adjustable step. I would suggest 2-3 as a good height for this workout, but customize as needed.

HIIT Workout with Stepper

EQUIPMENT NEEDED:

  • Stepper – or a longer step bench works (link is affiliate)

We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in the middle. Because of the particular exercises in this one, however, I think we can go 30/30 straight the whole time. Of course, hit pause on the video as needed if you want more recovery time!

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 a few guided warm ups:

HIIT Workout with Stepper (20 Mins) - This total body step workout uses a 30-on-30-off interval structure. Video included! #workout #fitness #step #stepworkout

Workout Breakdown

See 01:22 in the above video for a preview of the exercises and how to modify.

  • Squat Jump (floor) to Squat Jack (onto step)
  • Uneven Squat Hop to Knee Drive Torso Twist (alternate sides each round)
  • In, Out, Over Crunches
  • Marching Plank
  • Box Jump Burpees

Similar Workouts

All my stepper workouts can be found on this page. Here are a couple of my favorites:

xo Nicole

HIIT Stepper Workout (30 Mins, Total Body)

HIIT Stepper Workout - Total body, 30-minute HIIT workout using a stepper and medium weight. #homeworkout #stepperworkout #stepworkout #workoutvideo

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:

Links are affiliate.

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:

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