Step aerobics strengthens your lower body without weights—here’s how beginners can get started at home
The ’90s fitness craze that is surprisingly effective and it’s fun, too
I remember step aerobics the first time around, and I can honestly say that it’s one of the most fun ways to exercise—even if you have two left feet like me.
Stepping up, down and around a raised platform to an upbeat soundtrack gets your heart pumping while challenging your rhythm and coordination. Done regularly, it can improve cardiovascular fitness, and strengthen your legs and glutes.
I spoke to certified personal trainer Nelly Flaque to get the expert view on the benefits of step aerobics, as well as how to get started with step workouts at home.
The benefits of step aerobics
If you live somewhere very flat, like me, step aerobics can recreate some of the challenge of moving uphill.
“The step is a great way to mimic the effect of a hill because both these activities require the body to move from a lower point to a higher one,” says Flaque. “A step workout will get your heart rate up more than walking on the flat.”
An aerobic step is relatively inexpensive, and you can use it for more than just a step workout. “You can put together a strength workout with just some basic step-ups,” says Flaque, “or squeeze in a quick cardio session if you don't have time for a long walk.”
What to look for in an aerobics step
Before you buy a step, make sure it has a platform wide enough to accommodate your entire foot, and a sturdy, textured surface.
“Adjustable risers are good too,” Flaque says, “as you can start low and increase the height as you build strength and confidence.”
If you are new to step aerobics, she recommends starting the risers at around four inches.
“Start at a height where you can step up and down without losing your balance, leaning too far forward or pushing excessively off the floor with your trailing leg,” says Flaque.
Once you can step up and down with control, consider increasing the height.
Beginner step workout
For this workout, you will need a sturdy aerobic step on a flat, nonslip surface. Start with the lowest step height and wear supportive athletic shoes. It should take just under 15 minutes to complete.
Warm-up
“The goal is to warm up your muscles and gradually increase your heart rate before stepping onto the platform,” says Flaque.
- March in place (1min): Start slowly and gradually pick up your pace.
- Side step (1min): Step to the right, bring your left foot together with your right, then repeat on the other side, letting your arms move naturally.
Workout
Complete each movement for one minute, taking a 15-second rest between exercises. You can rest for longer whenever you need to. “It’s perfectly fine to pause, catch your breath, and start again when you’re ready,” says Flaque. Keep your movements controlled, and use the step's lowest height.
1. Step-up
Time: 30sec each side Rest: 15sec
- Step onto the platform with your right foot, followed by your left foot.
- Step back to the floor, leading with your right foot.
- After 30 seconds, lead with your left foot.
2. Side step
Time: 1min Rest: 15sec
- Stand on the floor and step from side to side.
- Add gentle arm movements if comfortable.
This gives you a lower-intensity recovery period while keeping you moving.
3. Alternating step-up
Time: 1min Rest: 15sec
- Step onto the platform with your right foot, followed by your left foot.
- Step back to the floor, leading with your right foot.
- Repeat, leading with your left foot, alternating your leading foot each rep.
4. March in place
Time: 1min Rest: 15sec
- March on the floor beside the step.
- Swing your arms naturally and find a comfortable rhythm.
5. Step-up
Time: 30sec each time Rest: 15sec
- Step onto the platform with your right foot, followed by your left foot.
- Step back to the floor, leading with your right foot.
- After 30 seconds, lead with your left foot.
6. Side step-up
Time: 30sec each side Rest: 15sec
- Stand left side-on to the step.
- Step onto the platform with your left foot, followed by your right foot.
- Step back down, leading with your right foot.
- Switch sides after 30 seconds.
7. Alternating step-up
Time: 1min Rest: 15sec
- Step onto the platform with your right foot, followed by your left foot.
- Step back to the floor, leading with your right foot.
- Repeat, leading with your left foot, alternating your leading foot each rep.
8. Side step
Time: 1min Rest: 15sec
- Stand on the floor and step from side to side.
- Add gentle arm movements if comfortable.
Finish the main workout with an easier movement to begin bringing your heart rate down.
Cool-down
“During the cool-down, your breathing should gradually return toward normal,” Flaque says. “Avoid rushing straight from a challenging workout into sitting down.”
1. Slow march
Time: 1min
- March on the floor beside the step.
- Gradually reduce your pace.
2. Calf stretch
Time: 15sec each side
- Step your right foot behind you and push your right heel into the floor.
- Lean forward to feel a gentle stretch in your right calf.
- Hold a comfortable stretch for 15 seconds without bouncing, then repeat on the other side.
3. Quad stretch
Time: 15sec each side
- Bend your right knee to lift your right foot to your right glute.
- Hold your right ankle in your right hand, and pull gently to feel a stretch in your right quad.
- Hold a comfortable stretch for 15 seconds, then repeat on the other side.
4. Forward fold
Time: 1min
- Stand with your feet hip-width apart and a slight bend in your knees.
- Fold forward from your waist and slowly lower your arms towards your feet.
- Stop when you feel a stretch in your hamstrings and hold.
How to adjust this beginner step workout
If you’re a complete beginner, returning to exercise, or simply having a low-energy day, Flaque says that you don’t have to use the step for every movement.
“March in place instead of stepping onto the platform. Use a lower step height, or start with the platform removed and practice the movements on the floor.
“Work for 30 seconds and recover for 30 seconds instead of completing a full minute. You can also keep your arms relaxed and use a slower pace.”
Hold a stable support nearby if you need help with balance, but don’t rely on a lightweight chair that could tip, she adds.
Step aerobic workouts on YouTube for every fitness level
Once you've mastered the basics, you can build your confidence with a follow-along workout. These YouTube sessions below range from beginner-friendly tutorials to longer routines, so you can find one that suits your fitness level and mood.
Good for learning the moves
Christina Dorner’s learn basic step aerobics workout
Good for a mood boost
James King III’s uplifting steps workout with Sunny Health and Fitness
Good for a longer workout
Jamie McKagan’s 50-minute workout
Good for hip-hop fans
Bowflex Barbie Fit TV’s hip-hop-themed step aerobics workout
Good if you have sore knees
Kat Gates-Buettner’s knee-friendly step aerobics workout
Good for seniors
Yes2Next’s beginner-friendly step aerobics workout for beginners and seniors
