Step aerobics

Step aerobics: the pros and cons

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If you claim that step aerobics is boring and trite, it means that you have never tried to attend a training session. Meanwhile, practicing this type of fitness will help you get a harmoniously folded body, excellent posture and correct, beautiful movements.

The new variations in step aerobics now give a promising breath of fresh air to those past boring routines, listed as: corner knee move, repeater knee move, T-step move, over-the-top move, lunges move, V-step move, straddle down move, L-step move and alternating kicks move.

The notion that step aerobics is aerobics for old people is quickly stumped when you watch full-length step aerobic videos online. As you go through various routines every day, look forward to stepping variations to keep things exciting. Here are some variations you could look forward to. 

You can engage and tone your arms in more agile movements that require coordination. You can incorporate bodyweight workouts like lunges to put more pressure on the calf muscles. You can even put in some kick moves to take your workout difficulty a step higher. Step aerobics benefits various parts of the body, you just have to be creative about it.

Rhythmic music, competent trainer, platform and good mood – that’s all you need for effective training!

The essence of the lesson is to perform ascents to the platform and descents from it to the pleasant music. This is reminiscent of a combination of classic aerobics and walking upstairs. During classes, the trainer can alternate strength and aerobic exercises, as well as elements from martial arts and Latin American dances.

As usual, step aerobics has both advantages and disadvantages. Let’s deal together.

step aerobics


Step aerobics has a positive effect on the female body as a whole and has a number of advantages. Namely:

  1. Being engaged on step platforms, you strengthen the respiratory, nervous, cardiovascular and muscular systems.
  2. You stabilize blood pressure and the vestibular apparatus.
  3. With arthritis and osteoporosis, you just need to do step aerobics, because these diseases are caused by a lack of movement.
  4. Aerobic exercise acts on “hard muscles,” such as the thigh muscles, buttocks, and the back of the thigh.
  5. Step complex affects the body, with a very high-quality corrected leg shape and waist.
  6. You do not “pump” unnecessary muscles, such as in the classroom at the gym.
  7. You can lose weight and improve your body in a very short time.
  8. For classes, you need to prepare a minimum of items: a platform (a bench for a step), a ball, a pair of dumbbells and a wide rubber band.
  9. For professional athletes, step aerobics can be used as a good workout.
  10.  And during a visit to the collective classes, stress is relieved and mood improves.

We know the saying goes less is more, but let’s be honest. Sometimes two is just plain better than one. When it comes to working out, having a friend along for the ride – or lift – can be beneficial.

Work out with a friend

Fewer skipped workouts

Scheduling a gym session with a friend helps hold you accountable for getting your workout in. Meeting someone at the gym not only motivates you to show up but to work hard as well.

Push yourself further

Exercising with another person pushes you to do your workout and do it to the best of your ability. Another bonus – if you work out with a friend who is stronger or faster than you, you’ll be more likely to test your own limits.

Try new exercises

Hitting the gym with a friend is the perfect time to try a new exercise such as strength training or lifting heavier weights. When trying something new, your friend will provide a confidence boost and can also serve as a spotter if you need one.

Work out longer

Time flies when you’re having fun… or at least when you are distracted. Having someone to chat with between sets lets you focus on something other than just your workout making the time go by faster.

Recover together

There’s nothing worse than undoing all your hard work at the gym with unhealthy foods. A friend who’s worked up a sweat with you is likely to want to join you for a healthy post-exercise meal or snack.

Apart from all these step classes benefits, this kind of workout can easily be a bonding activity with your family and friends. And working out with friends or a community has, in itself, a lot of benefits. For one, working out with friends is like having an accountability partner. 

When you attend step classes with a friend, you could motivate each other to get better. You could try more exciting routines together and try new exercises. Talk about bringing in more fun to an already incredibly engaging way to spend your time.

But do not forget about the shortcomings.

step aerobics routines


The fast pace of exercise is the reason that step aerobics has a number of contraindications. Indeed, in the course of training is a big load on the heart.

This type of aerobics is not suitable for people with diseases such as:

  • hypertension;
  • angina pectoris, arrhythmia, and other cardiovascular diseases;
  • varicose veins;
  • chronic liver and kidney disease;
  • lumbar spine disease;
  • sore joints of the legs (with the wrong steps).

Have you already consulted a doctor and excluded the possibility of contraindications to classes? Then it’s time to buy a subscription to a fitness club!


And first, pick the right clothes. Pants should be short – this will prevent possible injuries. It is also advisable to choose special shoes for the steppe, which has the option to support the foot.

It is worth starting with 20-minute workouts, gradually increasing their time to an hour. So your heart and muscles will be easier to get used to the loads.

You will notice that the main emphasis falls on the bottom of the body and legs because there are most of our “problem” zones. When performing the exercises, lower the shoulders and keep your head high, the entire load should fall on the back, abdomen, buttocks, and legs.

During class follow the following rules:

  • Exercise no more than three times a week.
  • Drink fluids regularly during exercise.
  • Make sure you lose no more than 1 kg per week.
  • Practice your rhythm and do not try to be “very-very”.
  • The group should not be more than 20 people.
  • If you are uncomfortable in the group, change it.

In general, the beauty of this sport is that they can do anywhere. Being engaged individually, it is more difficult to master some elements. But they can always be replaced by lighter similar movements.

So take your platform and go outside or at least to the balcony – you will be in a great mood and energy boost!

Head to any aerobics class and you may feel like the instructor is speaking another language. Many of the basic steps are easy to master once you know what they are. Familiarize yourself with the movements before heading to the studio so you feel successful in your workout.

  1. Basic Step

This move can be performed on an aerobics step bench or on the floor. Do several in a row with the lead leg, or alternate lead legs for variety.

HOW TO DO IT: Start with your feet side by side, about hip-distance apart. Step about two feet forward with your lead leg. Bring the back leg forward to meet it. Step back two feet with your lead leg and draw the other foot back to meet it.

Get to the basics

Before you reap the many benefits of step aerobics, you should learn the basics first. In step aerobics, there are levels of difficulty as you progress. It does get more complicated over time, but each step sets its foundations on the most basic movements. 

You may be thinking how can something so fundamental as stepping can get so complicated? When you commit to progressing in this type of workout, you will definitely crave for variations and more difficult exercises. But first, learn the basic step. 

What you need to do:

  1. In front of the step bench or on the floor, put your feet apart, about the same distance as your hips. 
  2. Take a step forward with your right leg followed by your left. 
  3. Take a step backward with your right leg and then with the left. 

This kind of movement is the basis of most movements in step aerobics. It may seem very simple, but committing to this sequence of movements along with other variations make up a good workout routine that you can enjoy and benefit from.


  1. I’m just starting out in my step class. So far I’ve only attended three classes and I’m planning to commit to doing it more frequently per week. How many days a week should I do step aerobics? And in case I have to do it at home, how long should my workouts be?

    • Aerobic exercises require you to commit continuously to your routine. Regularly, three to five days a week should be fine. If you have to do your workouts at home, simply do your regular gym routines at home. If you’re looking forward to creating your own home routine, a 20-minute workout should be fine for beginners.

  2. A friend invited me to take step classes recently. She says that it helped her burn off her belly fat and I admit she looks better now. But how good is step aerobics exactly in getting rid of belly fat?

    • Step aerobics does help in burning a lot of calories. Eliminating body fat is a joint effort both done by a healthy diet and a good amount of exercise. If you’re already committed to the former, take on high-impact step aerobics and expect results sooner.

  3. When I workout, thinking about which muscle groups I’m supposed to work on helps me visualize the right form and perform better. I just enrolled myself in a step class to help improve my cardio. What muscle groups do I need to focus on whenever I’m in my step class?

    • Step aerobics engage various muscle groups. During the workout, your calves, quads, hamstrings, and glutes can be engaged. In more complex variations, it can even help you tone your arms. Other than that, it’s good cardio.


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