What is step class good for?

How It Works

Step aerobics is a classic cardio workout. It’s lasted for decades for a simple reason: It delivers results.

The “step” is a 4-cm’s to a 12-cm’s raised platform. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles.

Step aerobics moves range from simple to advanced. The most basic is a step-up, step-down. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards.

Your class will start with a warm-up, followed by choreographed routines on the step, and a cool down at the end. In some classes, you’ll use hand weights for strength-training moves off the step.

Intensity Level: Medium

The intensity level depends on how high you make the step and what kinds of movements you do on it.

For the lowest intensity, put the step flat on the floor. To make it more intense, add risers that raise the step’s height. Use your arms, too. The more you raise your arms overhead, the harder you’ll work.

Areas It Targets

Core: Yes. Your core muscles stabilize you as you’re stepping. You’ll also burn fat and get stronger abs.

Arms: Yes. Your lower body is the star of step aerobics, but you may also use your arms and do strength- training exercises with weights specifically for your arms.

Legs: Yes. Stepping up and down works your calves, quadriceps, and hamstrings.

Glutes: Yes. All those step-ups strengthen and tone your buttocks.

Back: Yes. You’ll use the muscles in your lower back with each step.

Type

Flexibility: Yes. The fluid motions of stepping will improve your flexibility.

Aerobic: Yes. Your heart will pump harder. You’ll sweat as you burn calories.

Strength: Yes. Stepping up and down works the muscles in your calves, legs, and buttocks. Many step aerobics classes add strength-training with weights. Although you can also use light weights while you step, it’s best not to, since you could injure your shoulder joint.