Step and step jack endurance
Conditioning · Step jacks and Step-ups
- Timer
- 1:17:45 including countdown
- Equipment
- Low, stable box
- Active calories
- 277–401 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 17 rounds. Work for 120 seconds on each movement, rest 15 seconds between movements and 20 seconds between rounds.
Take the first round easy. Set a steady pace you can sustain and take extra breaks as needed. Use a stable, non-slip step about 4–8 in (10–20 cm) high.
The movements
- 120 sec each interval
Step jacks
Step to one side and raise your arms out to the sides. Bring your foot and arms back to the middle, then switch sides.
- 120 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.