Steady step intervals
Lower body · Step-ups, Reverse lunges, and Bodyweight squats
- Timer
- 6:30 including countdown
- Equipment
- Low, stable box
- Active calories
- 8–17 kcal
Rough estimate for 70 kg (154 lb) of body weight. Pace, rest and movement affect actual energy use. Adult Compendium
Open the .hiitpreset file in Workout Timer to review and save the preset.
HIIT
How it works
A 10-second countdown leads into 3 rounds. Work for 20 seconds on each movement, rest 20 seconds between movements and 40 seconds between rounds.
The timer ends after the final work interval. Keep a pace you can maintain with good form.
The movements
- 20 sec each interval
Step-ups
Put your whole foot on a low, non-slip box. Step up and down under control, alternating your lead leg each rep.
Make it easier Use a lower step you can climb without momentum.
- 20 sec each interval
Reverse lunges
Step one foot back, bend both knees, then press through the front foot to stand. Switch sides on each rep.
Make it easier Take a shorter step and use a shallower range.
- 20 sec each interval
Bodyweight squats
Stand with your feet about shoulder-width apart. Lower your hips under control, then stand by pressing through the whole foot.
Make it easier Use a shallower range if it helps you stay steady.