Step aerobics combines walking with stair-stepping to give you a convenient workout that you can do while staying in one place. Besides working the muscles in your legs, it's also a fun cardio exercise. You can vary the length of your workout and intensity according to your needs. Low-intensity workouts keep you fit even if you're a beginner or concerned about joint pain, while high-intensity workouts help you work up a healthy sweat and burn fat.
Low Intensity
A low-intensity step aerobics routine incorporates basic moves with at least one foot on the floor or platform the whole time. It's a great routine for beginners, seniors, pregnant woman and people worried about joint pain. Start with the basic step. Stand facing the platform and step onto the platform with your right foot, then your left foot. Keep your feet close together as you stand on the platform. Step backwards onto the floor with your right foot, then your left. Repeat with your left foot going first. Add a knee lift for a challenge. Restart the basic step by placing just your right foot on the platform. Instead of following with your left foot, lift your left knee in the air. Set your left foot back to the floor, without letting it touch the platform. Step off the platform with your right foot and repeat on the other side. Try the same move with a kick instead of a knee lift. Perform the V step by facing the platform with your feet together. Step on the outer edge of the platform with your right foot, then your left foot. Your feet should be spread shoulder-width apart on the platform. Step backward onto the floor with each foot in turn, bringing your feet back together. Repeat several times. Raise the corresponding arm up and to the side as you step on the platform with each foot.
Medium Intensity
Medium-intensity routines combine low-intensity and high-intensity moves to create a workout that will challenge you without overworking you. Start with straddle downs. Stand with your platform at your left side. Step sideways onto the platform with your left foot, then your right foot. Step off to the left of the platform with your left foot. Instead of following with your right foot, set your right foot on the right side of the platform, so you straddle it. Step onto the platform with each foot in turn, then return to the straddle position. Repeat several times. Bend your elbows and swing your arms to add more motion and burn more calories. Try the knee lifts again, but this time hop and shoot your arms into the air while you kick. Return to the basic step. Between platform steps, jog in place three paces to switch feet. Instead of stepping straight onto the platform, step onto the corner of the platform with your body facing toward one side of the room. Repeat on the opposite side of the platform. This widens your field of movement so you burn more calories -- and it tests your rhythm.
High Intensity
High-intensity workouts incorporate moves in which both feet leave the floor, such as jumping, as well as fast jogging movements. You'll work up a sweat doing this type of step aerobics for 30 minutes. Straddle the platform and jog in place for three steps. Bring your right foot over the platform to the left side, so your feet are together. Step forward with your right foot and hop as you bring your left knee up. Lunge back with your left leg, then your right, and step over the platform with your right foot to straddle it again. Repeat the exercise, but this time on the other side of the platform. As you repeat, hop over the platform so both feet are off the floor for a second. Don't step on the platform; bypass it completely as you hop over it. Stay light on your feet, and raise your arms as you step and kick. For a change, substitute curls for the kicks by bringing your heel to your rear. Combine moves to challenge your rhythm and work those muscles.
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