Step Up Your Fitness Game With Step Exercises

Step exercises, or step aerobics, are a fun way to stay fit that can be easily done at home, at a gym, or even while climbing stairs. 

If you are looking for a fun, easy exercise that you can do anywhere, then try step exercises or step aerobics. These exercises can be done in a group gym class as well as at home. The simplicity of step exercises is its highest selling points and it has many benefits. It is a low-impact cardio workout.

You may choose to use basic arm positions with it or simply keep your arms tucked and swinging by your side like you do while jogging. There are many variations of step exercises, and you can create many more variations once you understand the basics.

Disclaimer: All content in this post is for general health information only. Please consult a specialist physician before trying any new exercise, diet, or health advice. There are no affiliate links attached to this post. 

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Step exercises are the best cardio home workout

I love home workouts and using easily available things that can be used as exercise equipment. Whether you work from home or not, home workouts are a great way to remain consistent in your workout routine.

While doing home workouts, you can dress as you like, save travel time, and save money on a gym membership. Of course, the guidance of a coach is always important. However, with our busy lives, various exercise modifications have become a necessity.  

Step exercises can be done in a gym with others and can also be enjoyed at home to your favorite workout music. Some people also like to add light dumbbells or stretch bands to increase the intensity.

A stepper can also be used for push-ups, slider exercises, etc. I am here mentioning only 6 step exercises that cover warm-ups, glute exercises, strength, balance, and coordination. 

Prep for step exercises

Wear comfortable shoes and exercise on a non-slippery surface
Wear shoes that have cushions, are shock absorbent, and provide stability to your legs. If you have a stepper, it’s great because its legs stick to the floor. If you don’t have a stepper, then you can keep a low stool on a yoga mat. There are also adjustable and portable exercise mats used in kids playschools that are also non-slippery. 

Using a stepper is optional
As per your coach’s or physiotherapist’s guidelines, using a stepper is optional. You can start by simply doing alternate steps forward with one step at a time on a flat surface to check your ankle and knee balance. 

Adjust the height of the stepper
Step exercises are simple, but never ignore the height of the step or staircase. Check if the height of the stepper is comfortable for you.

Take care of your posture while doing the step exercise 
We all have gotten used to looking down at our mobile phones, which can cause faulty posture with your body slouching forward. Avoid the same while doing step exercises. Don’t look down all the time to check your steps; instead, look in front of you, swinging your arms like you do while jogging.  

Stable ankles and knees 
The stability of your ankles and knees is very important. One way to achieve this is to check that your ankle and knees are in the same parallel line facing forward, which means the knees should not be rolling inward. Check how you stand in front of the mirror and take a step without rolling your knees inward.  

Keep the entire foot on the stepper
The step exercises I have mentioned here do not include any jumps or toe touches. Focus on keeping your entire foot on the stepper at a slow or medium pace. Keep your feet moving slowly and softly, without any jerks. 

Step exercise variations

Here are the 6 step exercise variations to try. All exercises can be done 10 to 20 times on each leg. Play your favorite music that ranges from 120 to 125 beats per minute. 

BASIC STEP UPS
How To:
1 Stand in front of the stepper.
2 Lift your right leg and step on the stepper.
3 Lift your left leg and step on the stepper.
4 Bring the right leg down to step down from the stepper.
5 Bring the left leg down to step down from the stepper.
6 Repeat 10 times on each leg.

STEP SIDEWAYS
How To:
1 Stand sideways to the stepper with your right leg closer to the stepper.
2 Lift the right leg and step on the stepper.
3 Lift the left leg and step on the stepper.
4 Bring the right leg down on the other side of the stepper.
5 Bring the left leg down on the other side of the stepper.
6 Repeat 10 times on each side of the stepper.

STEP HIGH KNEE
How To:
1 Stand in front of the stepper.
2 Lift your right leg and step on the stepper.
3 Lift the left leg and, balancing on the right leg, bring the left leg to a high knee position.
4 Bring the left leg down on the floor.
5 Bring the right leg to the starting position.
6 Repeat 10 times on each leg.

STEP BALANCE
How To:
1 Stand sideways with your right leg closer to the stepper.
2 Step up the stepper with your right leg.
3 While balancing on your right leg, lift your left leg in the air a bit higher. (You can keep your knees straight or slightly bent.)
4 Bring your left leg down on the floor.
5 Step down from the stepper with your right leg.
6 Repeat 10 times on each leg.

STEP LOW LUNGES
How To:
1 Stand in front of the stepper.
2 Step on the stepper with your right leg and bend your left leg with your knees almost but not quite touching the floor.
3 Bring your right leg down from the stepper and straighten your left leg as well to the starting position.
4 Repeat 10 times on each leg.

STEP FORWARD LUNGES
How To:
1 Stand a few inches away from the stepper.
2 Step on the stepper with your right leg, keeping it stable.
3 Your left leg should be slightly stretched at the back in a lunge position.
4 Keeping your left foot stable, step down from the stepper.
5 Repeat 10 times on each leg.

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Benefits of step exercises

Besides being a great cardio and lower body workout, step exercises have many benefits. 

• Helpful in managing blood pressure and diabetes
• Low-impact cardio workout
• Home workout or gym workout optional
• Uses bodyweight for improvement
• Ideal cardio workout for rehab purposes
• Can be used for athletic training
• Strength training
• Improves stamina, coordination, and balance simultaneously
• Improves mood
• Can be easily modified in speed and intensity
• Reduces symptoms of depression
• Stress-reliever
• Effective in weight loss

References

Get a Step Aerobics Routine Started, Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness, By Emily Cronkleton on May 24, 2019.

https://www.healthline.com/health/step-aerobics

Effect of exercise intensity on mood in step aerobics, M M Kennedy 1 , M Newton, PMID: 9407751

https://pubmed.ncbi.nlm.nih.gov/9407751/