How to Interval Train With Toe Taps

Toe taps and other step aerobics moves are a great way to incorporate great cardio exercise into interval training.

Many moves that are used in step aerobics can also be adapted to form part of an interval training regimen. A toe tap is a simple move in step aerobics that exercises the calves, quads and thighs while also improving balance and rhythm.

Things You'll Need

• Stopwatch
• Aerobics step
• Exercise clothes
• Athletic shoes

Instructions

How to Interval Train With Toe Taps

1. 

   Stand facing the long side of the aerobics step. Your feet should be slightly less than shoulder-width apart and your arms should hang at your sides.

2. March in place for two minutes. Start with a steady pace that will raise your heart rate but not cause you to lose your breath.

3. 

   High-step for one minute. Raise your knees higher than normal as you continue to march in place. This will raise your heart rate further, but you still should not be struggling to breathe.

4. Touch the front of the aerobics step with the toe of your right shoe. This is called a right-toe tap. Touch the step lightly and quickly so that you do not throw off your marching rhythm.

5. Replace your right foot on the ground. As soon as your right foot hits the ground you should touch the front of the aerobics step with the toe of your left shoe. This is called a left-toe tap. Touch the step lightly and then continue with alternating left- and right-toe taps.

6. Continue alternating toe taps for two minutes. As you continue the toe taps, keep your steps light and bouncy.

7. Resume high-stepping for one minute. This is your rest period. Do not let your heart rate slow to a resting pace but it can slow slightly and you can catch your breath. You can repeat this interval sequence for as long as you like. Most people prefer to do this exercise for between 15 and 30 minutes.