November 9, 2024, 2:58 pm | Read time: 7 minutes
When we want to burn fat, we usually resort to jogging, cycling, or the stepper machine. But there are so many other ways to boost fat burning. Personal trainer and FITBOOK fitness expert Alina Bock presents six effective step exercises that will definitely make you sweat and help you burn fat.
To burn a lot of calories, you don’t necessarily have to run for hours, cycle, or take countless steps on the stepper machine. One way of burning calories quickly is a type of HIIT training, i.e. high-intensity interval training, on the step – we explain six exercises that are suitable for this and are also fun.
Table of Contents
What is HIIT training?
HIIT training, or “high-intensity interval training” in full, is a training method in which short periods of intense exertion alternate with short periods of active recovery. During the exertion phase, the heart rate should ideally be between 80 and 95 percent of the maximum heart rate. During the active recovery phase, it should ideally drop to 40 to 50 percent of the maximum heart rate. This is best measured with a fitness watch.
The step is ideal as training equipment for HIIT training. Although this is also possible with your own body weight, i.e. without equipment, the step provides variety and, above all, new ways of challenging the body.
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Step-ups
To get started with the exercise series and to warm up properly, we start with a fairly simple coordination exercise: climbing stairs.
This exercise trains the entire leg musculature, coordination, speed and endurance.
Execution
Start in front of the step. The height can be chosen individually. The higher the step is set, the more your bottom and thigh muscles work. The knees are slightly bent and the upper body is slightly bent forward. You can put your hands together in front of your body. Now, step onto the step with one foot, and the other follows, just like climbing stairs. Then step down again. It is not necessary to always step onto the step with the same foot alternately. To avoid losing speed, it is better to switch sides after a certain time. For example: 20 seconds on the right, 20 seconds on the left. It is important that your knees are always slightly bent so that the tension in your muscles remains constant.
Three times in a row:
- Beginners: 20 seconds fast, 20 seconds slow
- Advanced: 30 seconds fast, 15 seconds slow
- Professional: 40 seconds fast, 15 seconds slow
Step-ups with high knee
This step exercise requires coordination and is a little more challenging. In addition to the leg muscles, it also works the abdominal muscles. Again, you can choose the height of the step according to your own needs. The lowest height is suitable for beginners, but higher steps are also suitable for trained people.
Execution
First get into the starting position in front of the step. Your knees are slightly bent, and your upper body is slightly bent forward. Place your hands at the side of your head. Now place your right foot on the step and, at the same time, bring your left knee diagonally together with your right elbow. Similar to the side crunch. Try to pull your chest forward towards your stomach, rounding your back in the process. This movement causes the abdomen to work properly. The left foot now comes down again immediately without being placed on the step. Then switch directly. This means that you step up with your left foot, lift your right knee and bring it together with your left elbow.
Three times in succession:
- Beginners: 20 seconds fast, 20 seconds slow
- Advanced: 30 seconds fast, 15 seconds slow
- Professional: 40 seconds fast, 15 seconds slow
Squat jumps
We continue with an exercise that will not only make you sweat but will definitely make your thighs burn. As an active recovery break, we recommend squats in front of the step rather than the slow squat jump.
Execution
Start in front of the step. Your feet are at least hip-width apart and your knees are slightly bent. The tips of your toes are also pointing slightly outwards. Form a fist with your hands in front of your body. Now, go into a half squat. It is important to come up quickly from this position to gain momentum for the jump. You land on the step, ideally in a squat position. Then descend quickly.
To minimize the risk of injury, it is advisable to step down and not jump backwards. Squats in front of the step are recommended as an active recovery phase.
Three times in a row:
- Beginners: 20 seconds squat jump, 20 seconds squats
- Advanced: 30 seconds squat jump, 15 seconds squats
- Professionals: 40 seconds squat jump, 15 seconds squats
Squat to knee lift
This exercise combines a workout for the legs and glutes with an effective cardiovascular workout. To make the legs work even harder, a higher step setting is recommended here.
Execution
Unlike the previous exercises, do not start in front of the step, but place one foot to the right and one foot to the left of the step. The tips of the toes point slightly outwards. From here, bend your knees. When you reach the bottom, your right hand taps the step. Now, go up from the squat. Once at the top, step your right foot onto the step. Immediately, the left knee is brought diagonally together with the right elbow. After putting your left foot back down, step down with your right foot. Now, switch sides. In other words, you bend your knees, your left hand touches the step, after coming up, your left foot steps onto the step and your right knee is brought together with your left elbow.
Three times in a row:
- Beginners: 20 seconds fast, 20 seconds slow
- Advanced: 30 seconds fast, 15 seconds slow
- Professional: 40 seconds fast, 15 seconds slow
Jumping jack on the step
The jumping jack, also known as “jumping jacks,” is a classic exercise for endurance and fat burning. However, we modify the jumping jack slightly so that it trains not only endurance but also jumping power and good coordination.
Execution
As with the previous exercise, place your feet to the right and left of the step. The arms are at the side of the body. As with the jumping jack, the feet are now brought together with a jump, except that you also have to jump onto the step. At the same time, the hands are brought together above the body. Then jump back down, returning your arms to your sides. Step-ups are recommended here as an active recovery phase.
Three times in a row:
- Beginners: 20 seconds jumping jacks, 20 seconds step-ups
- Advanced: 30 seconds jumping jacks, 15 seconds step-ups
- Professional: 40 seconds jumping jacks, 15 seconds step-ups
Burpee on the step
Last but not least: the burpee, one of the best-known full-body fitness exercises, which is particularly popular in the functional and crossfit sector. This exercise effectively trains the leg, back, chest, and shoulder muscles and, above all, the cardiovascular system, i.e., endurance. This varied variation of the burpee incorporates the step.
Execution
In the starting position, stand hip-width apart in front of the step. Now, bend your knees. Meanwhile, place your palms on the step. Now, jump back into a plank position. Since the focus is on cardiovascular training and speed, we won’t lower into a push-up. From here, we jump back into a squat in front of the step. Instead of a vertical jump, you now jump onto the step. From here, jump back down and start again.
Beginners may start with a low step height, while advanced and professional users can opt for a higher setting.
Three times in a row:
- Beginners: 20 seconds fast, 20 seconds slow
- Advanced: 30 seconds fast, 15 seconds slow
- Professional: 40 seconds fast, 15 seconds slow