April 4

30 Minute Step Workout for Beginners and Seniors | Pyramid HIIT


This 30 minute Step Workout for Beginners and Seniors will improve your cardiovascular system, build your strength and endurance, and improve your balance and coordination. It is also a beginner pyramid HIIT workout, featuring 5 exercises in rounds of 20, 40, and 60 seconds. You’ll rack up 1200 steps more or less depending on your pace.

The basic moves featured in this step aerobics for seniors and beginners include:
✅ Basic Step
✅ Side Leg Lift
✅ V-Step (Wide Wide/Narrow Narrow Steps)
✅ Hamstring curl and row
✅ Jumping Jack and Toe Taps

This HIIT step workout for beginners can be done at a more advanced level. For more challenge, ramp up your speed and/or add light weights. April holds 2 pounds weights in this workout.

This workout can be done without the step as well. If any of the moves are too much, just march in place or do a move that feels comfortable.

00:00 Introduction
01:36 Warm Up
03:54 20-second round
07:40 40-second round
13:11 60-second round
20:51 40-second round
26:20 20-second round
29:21 Cooldown

Safety is most important – the step you use should be sturdy and should not slide around. Also, it should be wide enough to enable your entire foot to fit on it as you step. Here are links to the steps that my mom and I use in the video:

✳️ Tone Step (Mom):
✳️ The Step (April — this one has more risers for additional challenge):

Want more Step Workouts? Check out our Step playlist!

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yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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  • oh my, did this wake up my hips! Loved every second of this one. I don’t have a step or anything handy to use so I just added steps as much as I could. Thank you for this one. Yes it was a challenge, a challenge I was so needing. Have a great day you two. Now go get that hot dog!

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