This 15-Minute Workout Lets You Torch Fat While Strength Training
Grab a step to step up your burn.BETH BISCHOFF
Don’t get your bodysuit in a twist—we’re not bringing ’90s-style step aerobics back. (As if!) But the step itself? “It’s one of the most versatile and underutilized pieces of equipment,” says Amber Edwards, a group fitness instructor at Equinox in New York City, who created this routine (and not a cheesy grapevine involved).
Just as the platform revolutionized cardio back in the day, this newer take gives a fat-blasting boost to your strength- and interval-training workouts. Starting with the first move, complete as many reps as you can in 60 seconds. Proceed immediately to the next exercise without resting, and repeat. Continue until you’ve finished all four moves, then rest for one minute. Do three circuits two or three days a week.
We’ve got a pin-able version of the workout right below. Want a breakdown of each exercise? Keep scrolling.
MOVE 1Offset-Pushup CrossoverBETH BISCHOFF
Get in a pushup position with your left hand on the step and right hand on the floor (A). Do a pushup (B). That’s one rep. Walk your hands over the step until your right hand is on the step and your left is on the floor and do another pushup. Continue alternating.MOVE 2Squat Pop-OverBETH BISCHOFF
Squat with your right foot on the floor and your left foot on the step, your left-hand fingers lightly touching the step (A). Leap into the air (B), landing with your left foot on the opposite side and your right foot and hand on the step (C). Quickly reverse the move to return to start. That’s one rep.MOVE 3Bulgarian Split SquatBETH BISCHOFF
Stand about two feet in front of a step; extend your right leg back and place your foot on the step and your hands on your hips (A). Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up (B). Pause, then press through your left heel to return to start. That’s one rep. Complete as many reps as you can in 30 seconds, then switch sides and repeat.MOVE 4Decline Mountain ClimberBETH BISCHOFF
Get in a pushup position with your feet on the step and your hands planted shoulder-width apart on the floor, your body forming a straight line from head to heels (A). Lift your right foot off the step and slowly draw your right knee toward your chest (B), then return to start. That’s one rep. Repeat with your left leg; continue alternating.
For more workouts and fitness tips, pick up the May 2015 issue of Women’s Health, on newsstands now.