Get a Step Aerobics Routine Started

Step aerobics is a fast-paced method to elevate your heart rate and maintain fitness.

Doing this choreographed cardiovascular routine in a group class can boost motivation and foster a sense of community. You can also practice it solo as long as you have an adjustable step or a comparable platform to use.

Step aerobics benefits

Step aerobics delivers the advantages of a high-intensity cardio session while being gentler on your joints. It enhances overall fitness by helping to reduce body fat and improving cardiovascular health.

It also burns calories, making it an effective way to help manage your desired body weight.

Research has indicated that participating in step aerobics can lift mood and increase energy levels.

The movements engage your legs, upper body, and core, promoting strength and flexibility. They also enhance balance, coordination, and quickness. The social aspect of a group class can help you form new relationships and may elevate your motivation.

Step aerobics can aid in managing blood pressure and diabetes. People with osteoporosis or osteopenia may use this lower-impact exercise to strengthen bones. Individuals with arthritis can rely on a chair or a sturdy object for extra stability during a step session.

Basic step aerobics routine

All you require for step aerobics is some kind of step or platform. You can practice some of these moves on your own to build confidence before entering a class or incorporate them into your regular home workouts.

Here’s a routine you can use as a foundation to create your own sequence. Alternate sides and avoid leading with the same foot for longer than a minute.

Basic right

1. Step onto the platform with your right foot.
2. Bring the left foot up to join it.
3. Step down backward with the right foot.
4. Step down backward with the left foot.

Basic left

1. Step onto the platform with your left foot.
2. Bring the right foot up to meet it.
3. Step down backward with the left foot.
4. Step down backward with the right foot.

Turnstep move

1. Begin standing sideways to the platform.
2. Step up with the right foot.
3. Turn as you lift the left foot onto the step.
4. Step down with the right foot.
5. Bring the left foot down to join the right.

A-step move

1. Start standing beside the bench, facing sideways.
2. Step up to the middle of the step with the right foot.
3. Lift the left foot to meet the right.
4. Step down and move back toward the opposite side with the right foot.
5. Bring the left foot to meet the right.

Across the top move

1. Begin facing sideways.
2. Step up sideways with the right foot.
3. Follow by stepping up with the left foot.
4. Step off the opposite side of the platform with the right foot.
5. Step down with the left foot.
6. Tap up.
7. Step up with the right foot.
8. Step up and tap the step with the left foot.
9. Step down with the left foot.
10. Step down with the right foot.

Charleston

1. Step forward with the right foot toward the left side of the platform.
2. Step forward with the left foot and lift your knee, kick, or tap the floor.
3. Step the left foot back.
4. Step backward and perform a reverse lunge with the right foot.
5. Execute a hop turn.
6. Stand sideways and step up with the right foot.
7. Lift the left knee while pivoting on the ball of the right foot.
8. Place the left foot down on the other side of the step.
9. Step down with the right foot to join the left.
10. Stand sideways and step up with the right foot.
11. Bring the left foot up in front of the right.
12. Step the right foot off the far side of the platform.
13. Step off with the left foot.

Tips

Use a non-slip surface

For safety, work with a non-slip platform.

Don’t use the step

Keep in mind you can omit the raised surface and perform these moves on the floor. Step and move with the same intention as if you were mounting the platform. You’ll still receive an excellent workout.

Adjust the height of your step

The platform height can vary from 4 to 10 inches depending on your fitness and skill. Reduce the height if you feel pain or discomfort.

Choose a height that doesn’t make your knee bend more than 90 degrees when your weight is on that leg. Avoid hyperextending your knees or spine.

Practice your form and posture

Keep good posture and alignment by gently engaging your abdominal and glute muscles. Maintain a lifted chest while drawing your shoulders back and down, slightly tucking your pelvis. Keep your neck long and relaxed.

Use your ankles and legs

To ascend, hinge from your ankles rather than your hips. Push firmly through your grounded foot as you lift the other to step up. This helps prevent excess strain on your lower back.

Take a complete step

Place your whole foot on the step without any part hanging over the edge.

Step softly

Avoid pounding your feet when you step. Use gentle landings.

Take small steps

When stepping down, position your feet no farther than one shoe length from the platform and press into your heels to absorb impact. If a move requires a larger backward step, press into the front of your foot.

Get comfortable with the footwork

Ensure you’ve mastered the footwork before adding extras. Begin with a beginner class until you feel confident enough to progress your practice.

Use your arms to up the difficulty

While learning footwork or building cardio and endurance, keep it simple by placing your hands on your hips or at your sides. If you want more intensity, incorporate arm movements into the routine.

Some classes introduce jump ropes, resistance bands, and kettlebells. You can increase difficulty by using ankle or hand weights and adding arm actions. Use caution with these tools, as they can increase injury risk.

The takeaway

The enduring appeal and popularity of step aerobics say a lot. If you want a fun, social workout to add to your regimen, try a step aerobics class. Get into the rhythm and enjoy it.

You may begin to truly enjoy it and notice time flying by as you gain its benefits. Make step aerobics part of a healthy lifestyle that includes regular exercise, a balanced diet, and stress-management practices.

Consult your doctor before starting any new exercise program, especially if you take medications, have health concerns or injuries, or plan to participate in a high-intensity class.