Is It Time to Revisit Step Aerobics? Benefits, Exercises, and Tips to Get Started

When step aerobics hit the world in the 1980s, it became one of the hottest workouts. It doesn't enjoy the same popularity these days, but that's no reason to discount it. Step aerobics offers many benefits, such as strengthening your bones and boosting your fitness. 

Want to try it? Learn more about the benefits, plus some helpful tips. 

What are the benefits of step aerobics? 

Step aerobics challenges you to step up and down on a platform while performing choreographed exercises. 

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Gymnast and fitness instructor Gin Miller created the training method in the late 1980s. At the time, Miller was recovering from a knee injury and following doctor's orders. How? Stepping up and down on a milk crate to build muscle strength. That gave her an idea. And step training, or step aerobics, was born. 

Step aerobics isn't nearly as popular as it was in the '80s and '90s. But you can still find step aerobics classes at gyms and health clubs today. Some classes might even use the exercise platform for strength training, stretching, or Pilates. You can also find free step aerobics workouts online if you don't belong to a gym. Or try a modern take on the old fitness craze with paid online classes. And when you do, you could enjoy a plethora of health benefits. 

New research focusing explicitly on step aerobics is limited. And many existing studies focus only on women. That's probably because the training method was heavily marketed to women at the height of its popularity. Nonetheless, there are proven benefits of step training.

Improves heart health 

Step aerobics is a cardio workout that increases your breathing, heart rate, and blood flow. And regular cardio can boost your heart health and fitness. 

In a small study, researchers tested two fitness programs –– step aerobics and walk-run workouts. Both programs helped inactive women lower triglycerides and LDL, or "bad" cholesterol. But step aerobics also led to an increase in HDL, or "good" cholesterol, levels. The workout has also been shown to improve aerobic capacity and lower the risk of heart disease. 

The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobics every week. Or you can do 75 minutes of high-intensity exercise. Step aerobics can be a fun way to work toward those goals. 

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Helps with weight management 

Any aerobic activity can help you burn calories and stay active. That goes a long way toward helping you lose weight or maintain your weight. For example, in the same small study, women lost weight and had a lower body mass index after completing a step aerobics program. 

Another small-scale study had similar results. Inactive women practiced step aerobics 3 times a week for 8 weeks. By the end of the study, they had lost weight and saw significant improvements in lean body mass.  

The number of calories you burn during a step aerobics workout depends on various factors, including your age, body size, and exercise intensity. You can burn more calories during a higher-intensity step aerobics class, which may involve exercising on a higher step or using free weights. 

But try not to think of weight loss as calories in and calories out. Instead, focus on creating healthy habits, including eating nutritious meals and doing workouts you enjoy. 

Strengthens bones and muscles 

Step aerobics is a weight-bearing exercise that makes your bones work against gravity. Weight-bearing exercises may slow bone loss and increase bone density. 

In a 2016 study, researchers tested step aerobics in postmenopausal women with low bone mass. The 10-week program improved their bone metabolism by slowing resorption. Bone resorption occurs when your body breaks down old bone. The women also had better functional fitness. 

Step aerobics is one of many weight-bearing exercises –– such as walking, hiking, or dancing –– that may be helpful for people with osteoporosis. Every time you step onto the platform during step training, your weight puts force on your bones. That can keep your bones healthy and strong.

The same goes for your muscles, especially those in your lower body. Step exercises engage multiple muscles, including your: 

• Glutes 

• Quadriceps 

• Hamstrings 

• Calves 

Enhances balance and functional fitness 

Making step aerobics part of your fitness routine could lead to better balance. Stepping up onto a platform is a functional fitness exercise. Functional exercises work multiple muscle groups and mimic everyday movements such as squatting or climbing stairs. They aim to boost mobility in daily activities. 

Step training has been shown to improve balance and functional fitness in older adults. One study found that step training may enhance balance and quality of life in older women. 

Boosts mood 

Exercise is good for your mental health, too. In fact, doing just one aerobic workout can boost your mood, according to a study in Psychophysiology. The study didn't pinpoint specific aerobic activities, but step aerobics would count.

However, an older study looked at how step aerobics can affect mood. The results? Doing 50-minute stepping routines improved mood among 42 adults. 

What are the best step aerobics moves?

Step aerobics workouts include several moves, such as stepping or jumping on or around a platform. Here are 10 classic exercises to consider: 

• A steps

• Tap-ups

• Alternating knee ups

• Straddle ups

• Turn steps

• Step kicks 

• T steps

• Straddle ups

• Triples

• V steps

Beginner tips for step aerobics 

Step aerobics requires minimal equipment. All you need is an exercise platform or bench, which you can find online. Look for platforms with risers that allow you to adjust the height of the step. 

Here are a few safety tips to get you started. 

Practice off the step

One of the best ways to rehearse step aerobics moves is to do them on the floor first. Once you feel comfortable doing the exercises on the floor, you can move to the step. You can also leave out the arm movements until you learn the foot patterns. 

Adjust your step height

Step aerobics platforms are usually about 4 inches high. That's a good height for beginners. You can add risers as you become more experienced with the step. Each riser usually adds about 2 inches of height. Experienced steppers might go up to 8-10 inches for total step height. 

Note that a higher step doesn't always mean better cardio exercise. Plus, increasing your aerobic step height can also increase the risk of injury. Step one foot on the bench to test the height. If your knee bends past a 90-degree angle, you might put too much stress on your knees while exercising. Lower the step until you find the right fit. 

Step up and down carefully 

When you step up, make sure you land with the entire sole of your foot. Avoid letting any part of your foot hang off the bench. And step lightly onto the bench rather than stomping your feet. That way, you'll be ready to progress to the next move. 

Remember to keep switching the foot you lead with throughout your workout. For example, if you step up with the right leg first, switch to the left leg after 60 seconds. 

When you step down, keep your feet close to the back of the bench. As you lower down, your heels should contact the floor. If you're too far from the bench, landing on your heels could cause Achilles tendon strain or other injuries. 

Keep posture in mind

You'll have a safer, more effective workout by focusing on proper posture with each step. Keep your back tall, shoulders back, and head up. Also, avoid locking your knees; keep them soft as you move. Finally, as you step onto the platform, avoid bending from your hips.

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Written by:

Karen Asp, MA, CPT

Karen Asp, MA, is an ACE-certified personal trainer and group fitness trainer and certified vegan lifestyle coach and educator through Main Street Vegan Academy. She is also certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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