A step platform is an effective tool to add a variety of exercises to your cardio routine. Alternating the patterns of how you step will keep your attention and work new muscles to help you achieve more physical gains. Do each exercise as one workout, or mix them up to make your own 30-minute routine. The American Council on Exercise recommends that new exercisers set their step platform from 4 to 6 inches high. Even with an advanced fitness level, the height of the stepper should never make you have to bend your knee more than 90 degrees to step.
Step Up
To perform a step up, stand in front of the stepper. It should be horizontal and about one step length away. Step one foot onto the platform. Lift the other leg from the floor and bring it up in front of you with your knee bent. Your hips, knee and ankle should be bent at a 90-degree angle. Hold the position for about three seconds. Step back down with the lifted leg, followed by the leg on the platform. Step onto the platform with the other leg that was lifted, then bring the other leg up in front of you. Repeat alternating steps.
Step Down
Stand on the center of the stepper platform with both feet together. Your feet should be parallel to the length of the platform. Step down with your right foot, then with your left foot. Step back up with you right foot and then your left foot. As you get the hang of the motion, increase the speed of your steps. Performing a side-step motion will help to work new muscles in the side of your legs as well as challenge stabilizing muscles.
Wide-Stance Squat Jump
Adding a jump to your routine will work your muscles in a new way. It will also increase the intensity. To begin, stand on the platform with your feet parallel to the length of the stepper. Step off with your left foot then your right foot. Face your feet forward with a slight rotation out. Bend your knees and drop your butt behind you. Push up into a jump. Bring your feet together and onto the platform. Land softly and with a slight bend in your knees. Step back down and repeat. The wide squat jump will work your inner thigh muscles. Idea Health and Fitness Association reported a study that found a wider stance squat targets adductor (inner thigh muscle) and gluteus maximus muscles without changing the activity at the quadriceps.
Speed Step
Stand in front of the step platform. It should be perpendicular to you. Step up with your right foot. Then step up with the left foot. Step back down, right foot first then the left foot. Practice a few times to ensure proper landing and balance. Increase your speed as you become comfortable. The American Council on Exercise "Step Aerobic Guidelines" state to always step with your entire foot and to make sure your foot is not handing off of the edge at any time. It is recommended that you look at where you are placing your feet at some time during all step exercises.
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