How to do Step Aerobics Exercises to Burn Fat and Build Strength？
Step Aerobics may have been made popular in aerobic classes and dvds during the 70’ and 80’, but aerobic step platforms are the one piece of fitness equipment that your home gym might currently missing. Steppers are actually simple and affordable tools to incorporate into any sweat sessions at home, having all the benefits of a high-intensity cardio workout without putting much stress on your joints.
Here’s an aerobics step exercise circuit that you can do at home, targeting your legs, upper body, and core, building strength, losing weight and increase flexibility. All you need for this quick at-home full body workout is an aerobic exercise step or any kind of stepper, box or bench that is stable enough for you to safely hop up and down on safely, and you can use however many risers you need to adjust your workout level.
Remember to do some warm-up before the workout. High Knee March, Jumping Jacks, Butt Kickers are all great choices. Each exercise lasts for 50 seconds, and there is 10 seconds for rest between exercises. This circuit will take 6 minutes, while you may repeat 2-3 rounds to level up your workout.
Alternative Basic Step Up
Muscle Worked: Quadriceps, hips and glutes
Technique: Make sure you get your entire foot on the step platform, raise yourself up as you come onto the step and push to straighten your leg while keeping your chest elevated. Keep your arms swing while alternating the leading legs.
Muscle Worked: Deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors
Technique: Start in a plank position with arms and legs long, hands placing on the edge of the step platform. Your arms should be slightly bent other than having elbows locked, and keep your shoulders over wrists. Pull your knee to your chest. Alternate the other knee and drive it close to your chest again. Repeat and do it at your own pace.
Alternative Lateral Step Up
Muscle Worked: Glutes and hamsrtings.
Technique: Stand beside the stepper. Place one foot onto the step platform, while the other foot is firmly planted on the floor. Press heel of your resting foot into the stepper and drive upward until your supporting leg becomes completely extended. Step down with the trail leg to return to starting position.
Muscle Worked: Hamstrings, gluteus, core and abdominals
Technique: Lay flat on the floor and place the heels on the edge of the aerobic stepper platform. Do not let your butt get too far away from the stepper. Drive through your heels, press your hips up as high as you can. Squeeze your glutes at the top and keep your core tight as you bridge up. Hold for a second or two and then lower down your hips. You may also progress it to a single leg variation to increase the the burning on gluteus.
Muscle Worked: Full body
Technique: Start standing in front of a stepper, box, or bench of your desired height. Perform a box jump onto and off of the step. Then place your hands on the step and hop out to plank. Perform a push-up then hop back to standing and repeat the sequence.
Up and Downs
Muscle Worked: Abs, cores, triceps and quads.
Technique: Begin in a high plank on your hands. Put your right hand on the platform, and straighten your right elbow. Do the same on the left to return to a high plank on the floor. You may keep the foot wider to keep better balance. Remember to keep cores engaged all the time.
- Take a complete and soft step
- Use a non-slip surfacefor safety
- Adjust the risers/height according to your fitness level
- Use weights to add difficulty