How to do step aerobics at home

What is step aerobics

Step aerobics is a group fitness program using a special platform 10–35 cm high. Classes are held in the format of a single cardio session to music, include different variations of steps and descent from a step platform, walking and running on the spot, turns, jumps, kicks and arm movements.

All exercises are performed in a specific sequence, calm movements alternate with more fast and difficult, which makes it possible to take a breath and sustain the whole workout for 30-60 minutes without breaks.

Due to the music and the variety of elements, step-aerobics classes are easily perceived. Usually workouts are done in groups, but you can try this program at home.

Why do step aerobics

Since this fitness program has been around for over 30 years, there is some scientific evidence for its benefits for the body.

Step aerobics can help you lose weight

An intense half-hour step-aerobics class burnsCalories burned in 30 minutes for people of three different weights

from 300 to 444 kcal, depending on weight - no less than during a quiet run.

Two to three months of regular exercise 3-4 times a week helps to lose 2.5-4 cmThe Effects of 12 Weeks of Step Aerobics Training on Functional Fitness of Elderly Women, Combined strength and step aerobics training leads to significant gains in maximal strength and body composition in women at the waist and reduceThe effects of aerobic exercises on cardiovascular risk factors of sedentary women body mass index by 4-5% without any diets.

It increases stamina

Long-term work at highThe effect of bench step aerobics on muscular strenght, power and endurance teaches pulseThe Effects of 12 Weeks of Step Aerobics Training on Functional Fitness of Elderly Women, THE EFFECTS OF A 10 ‑ WEEK STEP AEROBICS TRAINING ON VO2max, ISOMETRIC STRENGTH AND BODY COMPOSITION OF YOUNG WOMEN the body uses oxygen more efficiently and pumps the heart and lungs.

Strengthens bones

Regular exercise helps preserve bone mass as you age without providing the same impactOsteogenic index of step exercise depending on choreographic movements, session duration, and stepping rate on joints and spinelike running.

Step aerobics boosts agility and balance

By doing difficult combinations of step aerobics, you will improveGet a Step Aerobics Routine Started sense of balance, make the body more obedient and coordinated.

It improves your mood

Step aerobics classes are filmedEffect of Exercise Intensity on Mood in Step Aerobics feeling tired, help to get rid of anger and improve mood. Moreover, the more intense your workout, the more positive emotions you will experience after it.

What to buy for home workouts

The only equipment you need is a step platform. You can buy it from a sports store or order online. When choosing, pay attention to these points:

• The ability to change the height. Almost all platforms have special legs-stands, due to which you can adjust their level. In order not to overload legs and withstand a long session without rest, for beginners it is better to start with a height of 10 cm and, as they get used to it, increase it to 25-30 cm.
• The presence of a non-slip surface. Your safety and comfort during training depends on this parameter. The cheaper options have symmetrical notches, while the more expensive ones have a non-slip coating.
• Stability. If you buy a platform from a store, assemble it and try to do a few steps and jumps. Rocking and squeaking is a reason to refuse a purchase.

Prices for small step-platforms for home use vary from 1.5 to 3 thousand rubles. If you want to add more power loads, consider deck platforms, which can turn from a step into an inclined bench. They cost about 20-30 thousand rubles, depending on the brand.

What to buy

• Three-level step platform from Atemi, 2 790 rubles →
• Three-level step platform from Indigo, 2 784 rubles →
• Two-level step platform from Torres, 2 119 rubles →
• Two-level step-platform from Starfit, 1 699 rubles →
• Multifunctional deck platform Reebok Step, 20 691 rubles →
• Multifunctional deck platform with Escape Deck 2.0 extensions, 30 600 rubles →

How to do basic step aerobics movements

Step aerobics includes a huge number of steps, turns and jumps. The movements can be formed into complex combinations, but at the same time they themselves remain simple and accessible for mastering with any level of training.

We will show you the basic elements that any beginner can do. You can collect the described steps into your own combination or find ready-made cardio sessions with interesting choreography and incendiary music.

Basic

Place your feet together, step on the step with your right foot, then substitute your left to it. Likewise, go down to the floor: first return the first leg, and then the second. Accompany the movement with your arms, bending them in elbows.

The basic step can be with the left foot. In this case, the order of placing the feet on the step changes.

V ‑ step

This is a variation on the basic movement. During the step on the step, the legs are placed wide, and upon returning to the floor, they are again placed together.

Across the top

Stand to the left of the step. Step your right foot in the middle of the platform, transfer your body weight to it and jump over to your left foot. Place your right foot on the floor from the other side of the step and substitute your left to it. Repeat on the other side.

Leg lift

Stand facing the step, turn your body and legs half-turned to the left. Step to the left edge of the step with your right foot and swing your left foot back.

Return your left foot to the floor, place your right foot next to it, turn half-turn to the right and repeat the same with the other leg.

Knee up, knee lift

It is performed in the same way as the previous movement, only instead of swinging your leg back, you raise your knee up.

Straddle

Climb onto the step, placing your feet along it. Place your feet together. Take turns to step on the floor, first with your right and then with your left foot on both sides of the platform. Then, also alternately return your legs to their original position.

Charleston

Stand in front of the step, turn the body half-turn to the left. Step onto the platform with your left foot, kick forward with your right. Then go down to the floor with your right foot, and place your left foot behind it at the distance of a step on half toes. Repeat from the beginning.

Turn step

Stand at the right edge of the step with your right side to it. Step to the right edge of the platform with your right foot, then take a wide step with your left, turning your body straight. Go down to the floor with your right foot, while turning the body with your left side to the step, and put your left foot. Repeat the same on the other side.

Z ‑ step

Stand on the right edge of the platform with your feet together. Take two wide side steps on the platform. Then, with a wide step back and crosswise, go down from the step and take another step to the side already on the floor.

Repeat this in reverse order: two steps to the side on the floor, stepping onto the platform crosswise and step to the side, to the starting position.

Where to get step aerobics training

There are many ready-made step aerobics workouts on YouTube for all fitness levels.

For starters, try the basic fitness trainer Jenny Ford.

For something a little more energetic, try a session with fitness instructor Karla Luster. The playlist on her channel has a huge number of classes from 20 to 60 minutes.

And if you love hip-hop, be sure to watch the short videos by Phillip Weeden on Xtreme Hip Hop with Phil.

It is unlikely that you will be able to perform the movements with the group without first learning, but you can always stop the video and gradually memorize the combinations. Surely you will want to do it: there is so much drive and such cool music!

How often to do step aerobics

Start with 20-30 minutes to let your body adapted to an unusual load. As you get used to, increase the duration of your cardio sessions until you get to 45-60 minutes, but do it gradually - no more than 5 minutes a week.

Exercise regularly, three times a week, with a rest day between workouts. On other days, you can add power loads.

Since step aerobics is not enoughThe effect of bench step aerobics on muscular strenght, power and endurance, in order to increase the volume of muscles and their strength, training with your body weight, dumbbells and resistance bands will help you not only lose weight faster, but also get a beautiful relief.