Step aerobics can help get your heart pumping for an effective cardiovascular workout. Whether you're exercising on your own or you're about to take your first step aerobics class, knowing the basics to a step aerobics routine can give you the edge. By preparing for your class, you'll spend less time learning the choreography for step aerobics and more time enjoying your workout.
Basic Step
The first thing you'll need to learn -- and usually the first move for a step aerobics routine -- is the basic step. The basic step will form the basis for a number of other step aerobics moves, so it's important that you feel comfortable with the motion. Leading with your right foot, step one foot on top of the step, following with the left foot. Then, step down with the right foot, following with the left. You also can lead with the left foot, as you'll likely do both while in a step aerobics class.
Up and Over
As the class progresses, you'll add more challenging moves to the routine. An up and over move works different muscles in your body and gets the heart pumping as you move your body at a quicker pace. Stand alongside your step and step up onto the step with your left foot. Follow with your right foot so you are completely on the step. Then, step down from the side of the step bench with your left foot, following with the right. Add difficulty by jumping as you shift your weight onto the step.
Step Kick
The more you move your body, the more calories you'll burn and the harder your heart will work for the most effective workout. One of the more high impact exercises in a step routine is a step-kick move. The step-kick move involved characteristics of kickboxing for a high energy way to keep the class going. Step up with your left foot, but instead of following with your right foot, raise your fists in a block position and kick with your right foot while on the step. Step back with your right foot, bringing your left down.
Side Squat
While step aerobics are traditionally thought about as a cardiovascular activity only, you can add strength training to your routine using a body war or dumbbells. The side squat uses imbalance to make your workout more challenging for better results. Standing alongside of the step, step up with your left foot only. Place a body bar across your back or hold dumbbells in your hands and squat down as though you were sitting in a chair. Repeat 12 to 15 times on each side.
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