10 Best Aerobic Step Exercises For Fitness 

Do you love to work out and are looking for ways to level up? Then try out an aerobic step, as it provides you with numerous training options. You may do low-impact stepping exercises or high-intensity jumping movements. The aerobic step is an excellent piece of equipment for at-home workouts that helps you stay in shape and raises your heart rate. Aerobic step exercises offer cardio exercise benefits, including building muscle, burning fat, and enhancing cardiovascular health. To help you get started, we have covered everything you need to know about aerobic step exercises. 

Benefits of Aerobic Step Exercises 

Step aerobics is a popular form of cardiovascular exercise that involves stepping up and down on a raised platform. This kind of exercise is a fantastic choice for those who want to increase their general fitness and health since it has many advantages for the body and mind. 

Cardiovascular Exercise 

One of their key advantages is that aerobic step exercises are a very efficient cardiovascular exercise. This activity raises your heart rate and expands your lung capacity, all of which contribute to better cardiovascular health. Your risk of heart disease and stroke may be decreased as a result, and your general stamina and endurance can also increase. 

Boosts Lower Body Strength 

Step aerobics is a terrific method to tone and build your lower body, which is another advantage. Stepping exercises work your core, glutes, and legs. This aids with muscle shaping and toning. This may result in enhanced balance, stability, and a more defined and toned body. 

Reduce Weight 

Another excellent approach to burning calories and dropping pounds is step exercise aerobics. Due to the high intensity of this activity, you will burn more calories in less time. Step aerobics is a weight-bearing workout that also assists in enhancing muscle mass and metabolism.  

Strengthen Mental Health 

Step aerobics is also a fantastic approach to enhancing your mental health and general well-being. Exercise of this kind is believed to improve mood and lessen stress. Additionally, it gives you a feeling of achievement and may be a fantastic approach to increasing your self-assurance and self-esteem. 

Best Aerobic Step Exercises 

Let’s go through a few step aerobic workouts that work various muscle groups and increase your heart rate. 

1. Step-Up 

Step up is an easy and popular cardio step exercise that can be done on any step. Step-ups are an effective low-impact workout that works the glutes, hamstrings, and quads. Additionally, you can simply change this exercise to make it harder. To make it harder, you can try adding dumbbells or going quicker. 

How to Perform a Step-Up? 

  • Place yourself precisely in front of the step’s long edge. 
  • Step one foot at a time onto and off of the step. 
  • Keep your back straight when doing step-ups. 
  • Make sure your foot is firmly placed on the step. 

2. Side-to-Side Squats 

Squats performed side to side are a great lower-body workout. They work the legs, glutes, and core all at once. Your inner and outer thighs get additional strength from the lateral movement, which also increases agility. 

How to Perform a Side-to-Side Squats? 

  • Place your feet shoulder-width apart as you stand on the step. 
  • Either with your left or right foot, step off the step. 
  • Perform a squat as you step off, keeping your back straight the whole time. 
  • Return to the step and move your second leg in the same side-to-side motion. 

3. Knee High and Push 

One of the best step exercises is the high knee and push. It simultaneously strengthens your core, chest, triceps, and quads in a functional action. This is ideal for toning muscles, cardio workouts, and endurance. 

How to Perform a Knee High and Push? 

  • Begin with your arms by your sides and the box in front of you. 
  • A 45-degree angle should be formed between the toes of your right foot and the left centre of the step box. 
  • Drive your opposite leg up with your knee bent while raising your arms until they are level with your planted foot for support. 
  • Repeat on the other side after releasing in a smooth motion. 

4. Step Up Kick Back 

A dynamic workout that combines a push and pulls leg action, step-ups with a kickback can help you lose weight and tone your lower body. Extending your leg will help improve your balance, coordination, and core stability. 

How to Perform a Step-Up Kick Back? 

  • Standing with your feet shoulder-width apart, face the long side of the step. 
  • Place a foot firmly on the step. 
  • As you ascend, stretch your leg and kick your opposing heel backwards. 
  • Squeeze your glutes and maintain your leg straight as you thrust your heel backwards. 
  • Put your foot back on the step, then repeat with the other. 

5. Mountain Climbers 

Mountain Climbers are a dynamic workout that increases heart rate and improves aerobic stamina. This workout will work for numerous muscle groups, increasing your metabolism. Performing mountain climbers will help you improve your agility, flexibility, and cardio fitness because of their continual mobility. 

How to Perform Mountain Climbers? 

  • Your hands should be firmly planted on the step platform as you begin in the plank posture. 
  • Make sure your hands are slightly wider than shoulder-width apart. Additionally, your back should be straight as well. 
  • Quickly switch to the other knee after raising one knee toward your body’s centre. 
  • This exercise is performed at a reasonably brisk tempo. 
  • While keeping proper form, the legs should alternate swiftly. 

6. Bulgarian Split Squats 

The Bulgarian split squat is one of the best leg toning exercises. They can be done almost anywhere, such as on a park bench or the couch at home. The exercise primarily targets your quadriceps and glutes while stabilising your hamstrings and core. 

How to Perform a Bulgarian Split Squats? 

  • Place the box a few feet behind you and stretch your right leg back. 
  • Step onto it with your foot flat on the surface. 
  • Lower your left leg until it is horizontal and parallel to your toes while keeping your body erect and your head forward. 
  • Drive up from your front heel all the way back to the beginning position, then switch to the other leg and repeat. 
  • Move further away from the step to emphasise your hip flexors. 
  • You can also move closer if you want to emphasise your quads. 

7. Step-Up Plank 

The standard plank is a fantastic alternative that will definitely push you. The plank step-up exercise will give your arms, chest, and core a terrific burn while strengthening your upper body. 

How to Perform a Step-Up Plank? 

  • Starting with your hands shoulder-width apart and your back straight, form a plank stance in front of the step. 
  • One at a time, place both hands on the step. 
  • One by one, place your hands back on the ground. 
  • Make sure your back remains straight and your core is engaged while you complete this exercise. 

8. Plank Jump-In 

Plank jump-ins will improve your stability, strength, and aerobic endurance in addition to your strength and stability. This exercise is often used in HIIT training since leaping increases heart rate and burns calories. 

How to Perform a Step-Up Plank Jump-In? 

  • With your hands shoulder-width apart and your back straight, begin in the plank posture. 
  • To stay balanced, extend your feet more apart. 
  • Jump and land in a frog-like pose as you move near your hands. 
  • Repeat by leaping back outward into the starting position. 

9. Step-Up Burpees 

Burpee step-ups are the exercise you should focus on if your objective is to burn fat. They are an excellent way to increase aerobic fitness levels and complete a full-body HITT exercise. The leaping motion will increase your upper and lower body’s muscular strength and stamina. 

How to Perform a Step-Up Burpees? 

  • Standing with your feet shoulder-width apart, face the long side of the step. 
  • Squat to put your hands squarely behind your shoulders on the ground. 
  • Backflip your feet into a plank posture. 
  • Jump your feet forward into a squatting stance by doing the opposite motion. 
  • Leap onto the step as you stand up. 
  • Restart the burpee step-up after jumping down. 

10. Lift and Row 

The lift and row are one of the best step box exercises to work your back, glutes, hamstrings, and core while working up a sweat. The exercise guarantees that every muscle group in your body is used throughout your aerobics session. 

How to Perform a Lift and Row? 

  • Standing behind the step-up box with your feet shoulder-width apart, place it in front of you. 
  • A 45-degree angle should be formed between the toes of your right foot and the left centre of the step box. 
  • Raise your rear leg as high as possible while raising your arms straight forward without bending your elbows. 
  • Lower your leg back to the floor while rapidly pulling both arms back until they are at least at right angles to your torso. 
  • On the other side, repeat the same motions. 

Tips for Step Aerobics Workout 

Start with the basics 

Before attempting advanced aerobic exercise step routines, it is essential to master the basic moves. Learn how to step up and down, march, and knee lift on the step. This will help you to build a foundation and improve your coordination. 

Wear the right shoes 

Step aerobic exercises are high-impact exercises, so wearing shoes that provide adequate support and cushioning is essential. Look for shoes specifically designed for aerobic activities, and make sure they fit well and are comfortable. 

Warm up and cool down 

Before starting your step aerobics routine, do a proper warm-up to prepare your body for the workout. This can include light cardio and stretch. After your workout, cool down by stretching and walking around to bring your heart rate back to normal. 

Use proper form 

Proper form is essential for getting the most out of your step aerobics workout. Keep your back straight, and engage your core muscles to maintain balance. Avoid locking your knees, and keep your movements fluid and controlled. 

Vary your routine 

Doing the same step aerobics routine every day can become monotonous and may lead to burnout. Mix it up by incorporating different step patterns, adding weights, and varying the intensity of your workout. 

Listen to your body 

Step aerobics can be a high-impact workout, so listening to your body and not pushing yourself too hard is essential. If you experience pain or discomfort, take a break and rest. 

Following these tips can improve your step aerobics routine and get the most out of your workout. Remember to consult with your doctor before starting any new exercise program. 


Several aerobic step platform exercises and equipment like  Bodyworx Aerobic step 97cm, Bodyworx Aerobic step 70cm and Bodyworx Multi-Function Aerobic Step can help to strengthen your body. The many cardiovascular advantages of stepping will support muscular growth, agility, and endurance training. If you’re looking for a low-impact exercise, consider a step-up. Once you feel confident in your stride, you may push yourself with free weights or burpee step-ups.