5 Best Step Aerobics Workout For Weight Loss

In doing cardio we all have been trying to increase our steps by hook or crook.  

But what If I tell you that stepping on a stepper can help you to weight loss? 

Didn’t get it?  

In this article we were discussing about the step aerobics workout for weight loss.  

Step aerobics is a type of aerobics which helps you to weight loss only by stepping up and down on a stepper. 

Stepper is an equipment used in this workout. 

It is the very easy workout to reduce the weight as it is low-impact and you can do it at your home without stepping into the gym.  

But what is step aerobics? What are the benefits of it? What are some exercises? 

Let’s jump into to find out all the questions. 

Step aerobics for weight loss

Step aerobics also known as the bench aerobics and step training in which you step on the elevated surface and perform some movements and Ta-da you lose weight.  

It is that really simple? Not really.  

Step aerobics is a form of aerobics exercises in which you step up on some elevated surface like stepper or you can do at your house stairs.  

Aerobics exercises are a type of physical activity that can help you lose weight and improve your overall health.  

They are often referred to as cardio, or cardio training, and they can be done at home or in a gym. There are many different types of aerobics exercises and one is the step aerobics which we are discussing.  

Among all the aerobics exercises they all have one thing in common they help you burn calories and fat.  

Being type of aerobic, step aerobics helps you in building up your cardiovascular muscles.  

And being cardiovascular step aerobics workout will help you to lower your blood pressure, reduces anxiety, strengthen your muscles. and the most important part it helps you to lose weight. 

Benefits of Step Aerobics 

There are many benefits to step aerobics, including weight loss, improved cardiovascular health, and stress relief: 

Can be done anywhere- 

As we discussed above step aerobics involved stepping up and down on an elevated surface. For which your home stairs would be best for it. 

You can use two steps of your stairs to increase the intensity. Or you can purchase the stepper from online or from your nearest sports shop because it will help you to set the height of the stepper according to your comfort.  

Helps to build cardiovascular muscles-  

Step aerobics is one of the best form of aerobics workout. Aerobics exercises are those which helps you to build cardiovascular muscles as it involves exercises that increases heartbeat.  

A good cardiovascular exercise can help you to lower the blood pressure and reduces your anxiety.  


Step aerobics is very low impact workout as you step up to only 1 foot above the ground which is very normal.  

Also, with the help of a stepper you can adjust the size according to your comfort.  

Weight loss-  

The main benefit of step aerobics workout is that it helps you to lose weight.  

Since step aerobics is a form of cardiovascular exercise and weight bearing exercise, the number of calories that you burn with a good routine is outstanding. 

Step aerobics burns a lot of calories, thus keeping them off of your belly and waistline.  

Plus, if you burn more calories than you consume, you will also burn off existing fat. 


According to Harvard Medical School, a 125-pound person can burn about 420 calories in one hour doing step aerobics at a low intensity, while the same 125-pound person will burn up to 600 calories per hour performing step aerobics at a high intensity. 

Keep in mind that the number of calories burned from step aerobics does depend on the intensity of your routine, but even a simple routine can burn several hundred calories. 

Step Aerobic Workout for Weight Loss 

Let’s just start off with the basics,  

Up and down-  

Up and down is taken as the warmup exercise, as warming up your body does not feel low in succeeding workouts.  

How to do  

Get ready your stepper or clean your house stairs as to not get injury. And place it horizontally.  

Stand in front of it. Then start with right feet then left feet on the stepper. You can also use the song with beats as you can easily perform it.  

Get your hands near to your waist as seen in the picture.  

You can do it for 3-5 minutes.  


Squats is traditionally a best exercise for building lower body and when it is done with stepper its benefits get increases.  

How to do 

Place your stepper vertically on the floor like in the picture and stand aside of stepper.  

First, place your left leg on the stepper and right one on the floor. Then start doing your squats. Likely place your right leg on the stepper and left leg on floor.  

Do each side 10 reps or you can do reps according to your strength.   

If you want to increase the intensity you can do Jumping squats. To do this start squatting with right foot then with left foot having jumping motion and fast.  

Up and down with legs up- 

Up and down with legs up is an upgraded version of normal up and down. With the upgradation the benefits of also increases.  

How to do  

Place your stepper horizontally like in the up and down.  

The difference between the normal and the upgraded version is that you have to perform it like the normal but when you step up you have pull up our knees like we do in high knees.  

You can do it for 3-5 minutes. 

Incline up and down nods-  

Incline up and down nods are the best exercise to cut down the side body fat. It is also like the normal up and down nods but with slight change.  

How to do  

Place your stepper horizontally. And just like the up and down nods with legs up you just have to incline your body with which leg is place on the stepper.  

Do this for 4-6 minutes.  

Is Step aerobics workout a HIIT workout?  

Some of the forms of step aerobics is very intense and due to its intensiveness, it is like the HIIT workout.   

A HIIT workout is a form of exercise that is designed to give you a high – intensity workout in a short period of time.   

The name comes from the abbreviation of “High – Intensity Interval Training, ” which refers to the alternating periods of intense exercise and rest.   

HIIT workouts can be done on your own, or they can be done in a group setting with other people.  

A HIIT workout is a type of workout that is designed to be intense and short, with the goal of burning as many calories as possible in a short period of time. 

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If you want to calculate your calories according to your weight and distance travelled or cover try style crazy.


Can you lose weight by doing step aerobics? 

Yes, you can lose weight with step aerobics. Combine the workouts of step aerobics with the caloric deficit diet.

Is aerobics good for losing belly fat? 

Doing aerobic exercise regularly can increase the number of calories you burn and help you lose body fat.

How long do you have to use a stepper to lose weight? 

As a beginner you can start with 15 minutes and gradually increase your time according to your resistance.

How many calories does step aerobics burn in 1 hour? 

In low intense, you can burn around 480-500 calories and in high intense you can burn around 700 calories.

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