Power Up! The Plyometric Step Workout for Lean Muscle Gains

Don't panic! You don't need to don a thong leotard and scrunchie a la Jessie Spano to do this sort of step workout.  All you need is a quality step riser, a little determination and 12 minutes, and BAM  — you’re ready to take on a short, sweaty and sweet AF HIIT circuit that’ll help sculpt your entire body. We employ the power of plyometrics to simultaneously torch fat while building crazy lean muscle mass. This means more shredded gains for you, in just a few minutes. That’s the beauty of HIIT, FitFam!

You ready? Set your timers to 50 seconds on, 10 seconds rest. Smash out this circuit four times, and then, if you have a little extra juice left, try the two minute optional finisher at the end.

Let’s do this!

Want a step riser of your very own? We don’t blame you. We use this piece of equipment in oodles of exercises, and it helps us get the inclines, declines and height we need to keep seeing results from our training. Score your step riser today and save, thanks to our Winter Flash Sale. Use promo code WINTERSHIP to get free shipping on all our pre-made bundles until midnight tonight!

Step Jumps

Tip: Add more risers to the step to amp up this move for increased energy expenditure and fat burn. If the jump at any level is too advanced, simply step up onto the riser, alternating legs.

Step Burpee

Tip: Beginner? Take this move down a notch by stepping your legs forward in the burpee instead of jumping. Also, you have the option to step up onto the step, alternating legs, instead of jumping.

Step One Foot Jump

Tip: This is an intermediate - advanced exercise, so beginners should NOT feel discouraged if they can’t do this off the hop. Swap out the jumping you foot onto the step and instead, walk it up, one leg at a time. Be sure to alternate feet for even unilateral training.

Two Minute Max Out Move: Split Burpee Side Step Jumps!