No fitness equipment? Try this high-energy step workout to boost balance, strength and stability

As soon as the sun comes out, I love to take my workouts outdoors for a hit of vitamin D. The change of scenery and fresh air really energizes me. Plus, I don’t need any equipment, because I can use the steps in my yard to work up a sweat.

Using a step provides an extra cardio challenge, boosting heart and lung health while improving balance, coordination and agility. It’s a great way to get a decent full-body workout without any equipment.

If you don’t have any steps in your yard, you can use the stairs in your house or apartment, or try this aerobics step, which is currently on sale for under $25 on Amazon.

To get you started, I’ve created a six-move step workout. All you need to do is set a timer for 30-second intervals, with minimal rest (10-15 seconds) in between exercises—this will keep your heart rate up.

How to do the step workout

Do each of the following six exercises for 30 seconds, taking minimal rest between moves (10-15 seconds). Aim for three rounds in total, and take one minute recovery time between each round.

1. Calf raise
2. Step-up
3. Step jump and squat
4. Deficit reverse lunge and knee drive
5. Incline mountain climber
6. Triceps dip

1. Calf raise

Time: 30sec Rest: 10-15sec

• Stand with the balls of your feet on the step and your heels hanging off the edge, with your feet hip-width apart.
• Slowly lift your heels, rising onto your toes.
• Pause briefly at the top, then slowly lower your heels as far as possible, ideally lower than the step to feel a light stretch in your calves.

2. Step-up

Time: 30sec Rest: 10-15sec

• Stand facing the step.
• Place your right foot on the step, then bring your left foot up to meet it.
• Step back down, leading with your right foot.
• Continue at pace, changing the foot you lead with halfway through the 30 seconds.
• Keep the chest up, core engaged and avoid leaning forward as this will throw you off balance.

3. Step jump and squat

Time: 30sec Rest: 10-15sec

• Stand facing the step with your feet together.
• Engage your core, bend your knees and swing your arms behind you.
• Extend your knees and swing your arms forward to jump with both feet onto the step.
• Land softly your feet wider than hip-width apart, bending your knees and pushing your hips back to lower into a squat.
• Extend your knees and hips to stand up and step, or carefully jump, back to the start.

4. Deficit reverse lunge and knee drive

Time: 30sec each side Rest: 10-15sec

• Stand on the step with your feet hip-width apart
• Step your right foot behind you off the step and bend both knees to lower until your right knee gently taps the floor.
• Push through your left foot to stand upright, and as you rise, slowly bring your right knee forward and up to hip height.
• Pause for a moment, maintaining your balance.
• Go straight into the next rep, stepping your right foot behind you.
• Continue on the same side for the allotted time, then switch sides.

Trainer tip: The movement, particularly the knee drive, will challenge your balance, so take your time and aim to move with control.

5. Incline mountain climber

Time: 30sec Rest: 10-15sec

• Start in a high plank with your shoulders stacked over your wrists, your hands on the step, and your body in a straight line from head to heels.
• Keep your hips square to the floor as you move your right knee towards your left elbow.
• Return to the start, then repeat on the other side.
• Keep alternating at pace for 30 seconds.

6. Triceps dip

Time: 30sec Rest: 1min

• Sit on the step with your hands either side or your hips, fingers facing forward.
• Extend your arms to lift your butt slightly off the seat then move it slightly forward off the step. This is your starting position
• Engage your core, then bend your elbows to lower your body until your elbows are bent to 90° (or as low as feel comfortable for your shoulders).
• Pause, then push through your palms to extend your arms and lift your body back to the starting position.

Make it easier: Bend your knees and bring your feet closer to you.