The step up exercise is a simple aerobic workout that requires minimal equipment. You can alter the intensity by changing the step height, step tempo or step duration.
Equipment Required: a step, chair, stool, bench or something similar
- Start by standing with your feet approximately shoulder-width apart, facing chair (or stool). Your arms can be down by your sides or on your hips.
- Keep your back straight and step up with your left leg
- With a steady and controlled motion slowly pull yourself up onto the bench using only your left leg.
- Step down off the step with your right foot first and then the left foot and return to the starting position.
- Repeat this action, alternating the leading leg each time.
- Keep your body as straight as possible to minimize stresses on the lower back and legs.
- Repeat for a set time (the 7-minute workout requires 30 seconds of step-ups)
- You can increase the intensity by holding weights in your hands (see home step-up)
- You can also modify the intensity by increasing your pace and changing the step height.
- You can alternate the leading leg like described above, or perform a series of steps leading with the same leg to before switching
Key points to remember
- Warm up and stretch before any exercise program.
- For safety reasons, make sure that the platform you are using is secure.