Step interval training blocks
Interval training on aerobic steps that alternates blocks of basic steps to music with high-intensity peaks. Students train aerobic and anaerobic endurance, learn a step progression and control intensity by changing step height and tempo.
How to play
- Each student sets up their step two big strides from others, at a height that fits their level; teach the basics: basic step, knee-up and V-step (5 min).
- Block 1: 3 minutes of basic steps at a moderate music tempo and a 1-minute peak of fast alternating step-ups (4 min).
- Block 2: 3 minutes linking all three steps and a 1-minute peak of lateral hops over the step or fast step-ups (4 min).
- Block 3: a student volunteer leads a four-move combo everyone repeats for 3 minutes, plus a 1-minute peak (4 min).
- Between blocks, march in place for 1 minute and check heart rate (3 min total).
- Final 2-minute cool-down block and partner reflection on when they were in the high zone (3 min).
Rules
- Step up and down with the whole foot on the step.
- Never step up or down with your back to the step.
- During peaks, everyone picks their intensity: fast step-ups or hops.
- Leave enough room between steps to avoid collisions.
Variations
Easier
Lowest step height, 30-second peaks and no hops.
Standard
Three 3-minute blocks plus a 1-minute peak.
Harder
90-second peaks and overhead arm moves on every step.
Adaptations
- Limited mobility: follow the music with arm moves and seated knee lifts.
- Hearing impairment: the teacher shows the beat with big gestures and counts on fingers.
- Low fitness level: no risers, and during peaks just march faster.
Learning goals
- Improve endurance through step interval training.
- Regulate intensity by changing height, tempo and type of step.
- Create step combinations and lead them for the group.
Equipment for a class of 25
- aerobic steps: 25
- music
- speakers: 1
Teacher tip
Pick music around 120-128 beats per minute for the base blocks. Make sure the steps do not slide before you start.
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