A good step-aerobics class is guaranteed to leave you pouring sweat. The calories burned translate into fat burned and, ultimately, pounds lost. However, the fat burn doesn't happen automatically when you enter the step aerobics room. You've got to push yourself to work out consistently, and as vigorously as possible, if you want impressive results.
History
Gin Miller is credited with pioneering early step training, using wooden benches or milk crates until the very first adjustable plastic platforms were released. Step-training classes are now standard in the fitness industry and may be combined with other fitness modalities, including strength-training, yoga, Pilates and dance.
Misconceptions
Many fitness professionals were trained to teach that working out at reduced intensity caused your body burn more fat than working out at a high intensity. However, according to the American Council on Exercise, high-intensity workouts burn more calories from fat and more calories overall than low- to moderate-intensity workouts of the same duration. The same logic applies to step classes: Although low- or moderate-intensity step classes do burn fat, high-intensity classes will burn the most fat in the least amount of time.
High-intensity Moves
If you're ready to add more intensity to your step workout, try doing repeaters, several repetitions of the same move, like heel lifts or knee ups, in a row before you move on to the next part of the choreography. Propulsion moves, where both feet are off the step, add even more intensity which translates to more fat burned. Do propulsion moves on the way up onto the step. For example, the American Council on Exercise recommends adding a hop at the tail end of a step up. According to estimates published through Harvard Health Publications, if you weigh 185 lbs., you can burn 888 calories per hour with this sort of high-impact workout.
Comparison
According to Harvard Health Publications, high-impact step aerobics is one of the best calorie-burning--and thus fat-burning--activities in the gym, second only to a vigorous stationary bike workout. Even low-impact step aerobics, which can burn 488 calories per hour if you weigh 185 lbs., burn more calories than low-impact floor aerobics, moderate calisthenics like jumping jacks, a general stair-stepper workout or vigorous weight-lifting. Following the constantly changing step aerobics choreography can also provide a change of pace from using a cardio machine, which only involves one repetitive movement.
Getting Started
Step aerobics burn more calories, and thus more fat, than a floor workout of similar intensity because stepping on and off the aerobic step involves more muscles, moving through greater range of motion. The higher the step, the more calories you burn if you keep working out at the same pace and intensity. A beginner can adjust the step height to burn the most fat possible without exceeding her current capabilities. As you get stronger, you can raise the step to make the workout more challenging and burn even more fat.
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