33 Best Step Exercises for Your At Home Workout
33 Best Step Exercises for Your At Home Workout If you haven’t added step exercises to your workout routine yet, now is the time! There are so many different types of step exercises to choose from, from cardio and strength training to stretching. I have decades of experience training women and there is truly something for everyone, no matter your fitness level. To prove it, I’ve rounded up 33 of the best step exercises for boosting endurance, losing weight, and toning different muscle groups. Each exercise falls under one of four categories: cardio, strength, core, or stretching. There are so many great benefits of step aerobics, and it’s time for you to start taking advantage of them. Check out the best step exercises for your home workout below, followed by my favorite step platforms on the market. 1. Up Up Down Down Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do up up down downs (also known as the right and left basic steps exercise): Start by standing in front of the step. Step up with the right foot, and then the left foot. Step down with the right foot, and then the left foot. Continue stepping up and down, gradually increasing speed. Keep going for the desired amount of time. Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time. Keep your core tight and step as quietly as possible. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-7.mp4 2. V-Step Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a v-step exercise: Start by standing in front of the step. Step up with the right foot with toes pointed slightly out, and then step up with the left foot with toes pointed slightly out. Your feet should create a “V,” with heels shoulder-width apart. As you step up, lift both arms to your sides and reach them overhead to touch. Step down with the right foot, and then the left foot, bringing your arms back down. Continue stepping up and down, gradually increasing speed. Keep going for the desired amount of time. Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time. Keep your core tight and step as quietly as possible. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-8.mp4 3. Alternating Knee Pull Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do an alternating knee pull step exercise: Start by standing in front of the step. Lean forward slightly and step up with the right foot, raising both arms overhead. Then, pull your left knee toward your midline while swinging both arms down. Keep your torso upright; don’t crunch. Lower your arms as you return your left foot to the floor, followed by the right foot. Repeat, but this time step up with your left foot and pull your right knee toward your midline. Continue alternating sides for the desired amount of time, gradually increasing speed. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-9.mp4 4. Up and Over Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do an up and over step exercise: Start in a squat position (feet shoulder-width apart, chest lifted, abs tight, and seat back) with one foot on the center of your step. Use your lower body muscles to jump up and over the step. Land in a squat with your other foot on the step. Repeat, jumping back and forth quickly for the desired amount of time. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-10.mp4 5. Burpee Category: Cardio Muscle groups targeted: Chest, arms, core, glutes, hamstrings, quads How to do a burpee step exercise: Start in a standing position and quickly drop down into a squat. Jump (or walk, for low impact) both feet back into a plank position with your hands on the step (hands are below shoulders, body long, and abs tight). Check that your lower back isn’t sagging. Jump (or walk, for low impact) both feet together between your hands. Release your hands from the ground as you explode into the air. Jump as high as you can, reaching both arms overhead. (Skip the jump if you want to keep it low impact.) https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-11.mp4 6. Burpee Box Jump Category: Cardio Muscle groups targeted: Chest, arms, core, glutes, hamstrings, quads How to do a burpee box jump step exercise: Start in a standing position in front of the step and quickly drop down into a squat. Jump (or walk, for low impact) both feet back into a plank position with your hands on the step (hands are below shoulders, body long, and abs tight). Check that your lower back isn’t sagging. Jump (or walk, for low impact) both feet together between your hands. Release your hands from the ground as you explode into the air, jumping onto the step using your leg muscles. Land on the step in a squat position, keeping your weight in your heels. Step down and repeat. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-12.mp4 7. Power Knee Lift Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a power knee lift step exercise: Start in a squat position with your left foot on the step and right foot on the floor. Drive the right knee up while jumping in the air and swinging the left arm. Land in a squat on the same side and repeat for the desired number of reps. Switch sides. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-13.mp4 8. Straddle Feet Up Up Down Down Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a straddle feet up up down down step exercise: Stand with both feet straddling the step platform. Step up with your right foot, and then up with your left foot. Step down with your right foot, and then down with your left foot to return to the straddle position. Continue for the desired amount of time, gradually increasing speed. Then, switch to stepping up with the left foot, and then the right foot for the desired amount of time. https://gethealthyu.com/wp-content/uploads/2023/06/Untitled-design-6.mp4 9. Lateral Toe Tap Category: Cardio Muscle groups targeted: Glutes, hamstrings, quads How to do a
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