Let’s talk about aerobic step workouts which is one of the most popular options for women as well as men. Even though it’s seen as a feminine exercise, the benefits also apply to men.
Step aerobics is more than seeing how fast you can run up and down off a certain height. With a well-rounded program you can manage your weight, tone muscles and even burn up to 10 calories a minute. Regular sessions on the step will provide both cardiovascular and muscular endurance.
Incorporating upper and lower body movements together also works wonders for your coordination and agility. The constant push up onto the step will increase leg strength. In addition, you can increase the intensity of your workouts even further with an adjustable step and added weights. The only hurdle in step exercises is getting the actual accessory i.e the step. If you have a gym membership, you will have easy access to one.
Some precautions before doing aerobic step workouts on your own or by following videos: Make sure your step is sturdy and provides ample foot space so that you don’t fall off of it while exercising. Also, wear a comfortable but well-fitted pair of shoes so as to avoid slippage during fast movements. Here are five aerobic step routines that you can start with:
Fat-burning workout for the legs – 12 minutes
This explosive but conveniently short workout is an effective mix of cardio and plyo. Expect lots of squats, jump squats, side squats, and lunge movements in this workout that places high demand on your quads, glutes and hamstrings. If you’re a runner, this workout is excellent cross-training to add more power to your legs and increase your running speed.
Quick calorie burn routine – 20 minutes
This no-fuss step workout is suitably intense and packs in a lot of activity within 20 minutes. It’s a great, flexible workout when you’re strapped for time, but also relatively simple for beginners to pick up at their own pace.
HIIT + Weights Step Workout – 30 minutes
This is a full-blown interval workout that gets both your cardio and strength training in order with the use of weights. It starts with eight minutes of cardio to pump up the blood flow before moving on to four HIIT routines with weights. Remember to warm up and cool down adequately for this workout.
Cardio & strength step-up workout – 40 minutes
This 40-minute workout uses a combination of cardio and strength exercises for both the upper and lower body. The routine consists of two different sets of 10 minutes, which are repeated twice. This results in a 4 x 10 minute step workout. Each set is followed by a short break.
Extreme step – 55 minutes
This is a mix of fast-paced aerobic step workouts that offer concise toning and vigorous aerobic exercise. Crafted with one-minute intervals, the movements are constantly changing and include leaps, propulsions, power squats and straddle jumps, or jumping from a straddle to the top of the bench. Solid toning sections feature classic floor and strength routines. Some exercises will require moderate hand weights.