New Step Up Interval Routine To Firm Up Your Bum


Published: April 21, 2016


Step-ups are a great exercise for working your legs, pumping up your heart rate and burning calories. This workout requires nothing more than a 6 to 10-inch step/15 to 25-cm.

The workout:

Do the prescribed number of reps of each of the following exercises. The exercises are in a very specific order so make sure you follow the workout as it is described below. Repeat the entire list of exercises twice without stopping.

  1. Step-ups 60-seconds
  2. Dips
  3. Step-ups 60-seconds
  4. Knee ups
  5. Step-ups 60-seconds
  6. Toe tap jumps
  7. Step-ups 60 seconds
  8. Arm step ups
  9. Step-ups 60 seconds
  10. Step jumps
  • Beginners: 12 reps of each exercise
  • Intermediates: 18 reps of each exercise
  • Advanced: 24 reps of each exercise

Exercise descriptions

Step-ups – step onto and off of your step using an alternating leg action. Make sure you place the whole of your foot on the top of the step and keep your knee behind your toes to keep the stress on your muscles and off your joints. Keep your torso upright and feel free to use your arms for extra momentum. Try to establish and stick to an even rhythm throughout.

19 Sept Step-Ups-featured

Dips – sit on your step with your hands on either side of your hips, fingers pointing straight forward. Lift your butt up and off the step. With your feet flat on the floor, bend your arms and lower your butt toward the floor – until your elbows are bent to 90-degrees. Push back up and repeat. The further forward you place your feet, the harder this exercise becomes.


Knee ups – sit on your step with your hands either side of your hips and your legs straight. Bend your legs and bring your knees into your chest while balancing on your butt. Extend your legs and repeat. Lean back slightly as you extend your legs to maintain your balance.

Heel tap jumps – stand facing your step and place one foot on the top while standing on the floor with the other. Make a small jump and switch feet so you land with your original foot position reversed. Keep your jumps small and your landings light; go for speed and precision!

Arm step ups – adopt the press-up position next to your step. Left and place your left hand on your step and then do the same with your right. Step your hands back down to the floor and repeat. Alternate your leading arm rep-by-rep. Feel free to bend your legs and rest on your knees to make this exercise easier. Keep your abs braced throughout.


Step jumps – standing in front of your step, bend your knees slightly and then jump up and onto the top of your step. Carefully step back down to the floor and then repeat. Try to land as softly on your step as you can.


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About Patrick Dale

Patrick Dale is an ex-Royal Marine and owner and lecturer for fitness qualifications company Solar Fitness Qualifications Ltd. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles and several internet fitness videos. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. He is also an active personal trainer with a wide number of clients ranging from athletes to average Joes and Janes. When not lecturing, training, researching or writing, Patrick is busy enjoying the sunny climate of Cyprus where he has lived for the last 10-years.

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