Full-body cardio and strength workout using a step.

Medium to High Intensity

30 | 45 | 55

Minute Workout



In a BODYSTEP® workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, full-body workout! Don’t worry, there’s heaps of options so that everyone leaves feeling successful.


  1. WARM UP. Warm Up the body with simple aerobic moves.

  2. STEP WARM UP. Learn how to step correctly as we continue to warm the body.

  3. STEP ORIENTATION. In this track we gradually lift the intensity of the workout by increasing our range of motion and adding light propulsions.

  4. STEP ATHLETIC. This is the first peak. It's time to lift the energy and your heart rate, break a sweat and climb higher with more athletic stepping moves.

  5. MIXED STRENGTH. Time to lower the step a level. We ease back on cardio and place bigger demands on the legs and glutes for lower body strength and toning.

  6. POWER PEAK. Power up the second peak. We use powerful stepping exercises and dynamic lateral movement to improve cardio and endurance fitness.

  7. STEP RECOVERY. Catch your breath with with slower and more controlled stepping exercises to focus on balance and stability and on lower body toning and sculpting.

  8. PARTY STEP. Let your hair down and have fun in this 'anything goes' part of the class. We use different themes and movement styles to create a party on the step.

  9. SPEED STEP. A signature for BODYSTEP®. Lower the step height and step faster for speed and agility training.

  10. PEAK. This is the third and final cardio peak where you have the option to raise the height of your step. This track is a physically challenging combination of dynamic propulsive exercises and strong lover-body moves.

  11. RECOVERY/CONDITIONING. Catch your breath as you work your glute and legs, then move to the floor for conditioning work for the upper body and abdominals.

  12. COOLDOWN/STRETCH. We stretch our worked muscles as we cool down. This completes the full-body workout.