Step and leg strength
Lower body · Step-ups, Reverse lunges, Marching in place, and Step jacks
- Timer
- 58:05 including countdown
- Equipment
- Low, stable box
- Active calories
- 116–222 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 14 rounds. Work for 45 seconds on each movement, rest 15 seconds between movements and 25 seconds between rounds.
Take the first round easy. Set a steady pace you can sustain and take extra breaks as needed.
The movements
- 45 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.
- 45 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.
- 45 sec each interval
Marching in place
Lift one knee at a time and place each foot down softly. Keep your torso tall and let your arms swing naturally.
- 45 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.