Why this Classic Cardio Class is Back and Better Than Ever
What is Step Aerobics?
Step Aerobics is a blast from the past, an exercise type that was hugely popular in the 1980’s but has since been overshadowed by newer workouts like Spin classes and HIIT.
However, it would be wrong to dismiss Step Aerobics. Research continues to show its benefits for cardiovascular health, coordination, balance, and fat-burning. In many ways, Step Aerobics rivals modern cardio workouts like Spin and HIIT.
Step Aerobics is a fantastic exercise class that combines cardio fitness with coordination and balance in a way very few classes can.
What Happens in a Step Aerobics Class?
A typical Step Aerobics class begins with a warm-up, followed by choreographed step sequences such as the basic step, V-step, repeater knee, turn step, and other combinations. The class finishes with a cool-down period to help your body recover.
Throughout the class, you’ll exercise to energetic medium-to fast-paced music that provides a consistent beat-per-minute rhythm. This keeps your heart rate elevated while making the choreography easier to follow.
As a beginner, you’ll quickly find your rhythm as you learn the step patterns and instructor cues throughout the session.
The Physical Benefits of Step Aerobics
Science shows that regular Step Aerobics classes can lead to significant improvements in aerobic capacity, lower-body strength, body composition, weight loss, and bone density.
Step Aerobics fits perfectly into a balanced weekly fitness programme alongside strength training and recovery sessions. It combines elements of both cardio work and strength work, making it an ideal supplement to your gym training routine.
The class improves muscular endurance, coordination, agility, and cardio fitness while helping you burn calories efficiently.
Cardiovascular Fitness
The stepping motion mirrors a fast-paced walk or slow run and consistently elevates your heart rate into Zone 2-3 throughout the class.
Calorie Burn
A 60 minute Step Aerobics class can burn up to 400-600 calories at an intensity that supports fat loss and improved endurance.
Lower Body Strength
Glutes, quads, hamstrings, and calves are activated with every step during a Step Aerobics class. During one session, you can take approximately 8,000-10,000 steps, which is equivalent to your daily step target in just one hour.
Bone Density
Because Step Aerobics is a weight-bearing exercise involving repeated climbing movements, it actively helps build bone mass. This is an especially important benefit for women over the age of 40 who want to support long-term bone health and reduce the risk of osteoporosis.
Coordination and Cognitive Benefits
Learning and remembering step choreography keeps your brain engaged and your memory active. The constant movement patterns also challenge coordination and balance, making Step Aerobics particularly beneficial for adults over the age of 50.
How Does Step Aerobics Compare to Other Cardio Classes Like HIIT, Spin and Zumba?
Step Aerobics vs HIIT
Step Aerobics can be a better option for members who cannot perform the high-impact jumping movements often required during a HIIT class.
It generally focuses on lower peak intensity with longer sustained effort, making it a more accessible cardio option for many people.
Step Aerobics vs Spin
Both Spin and Step Aerobics are excellent for improving cardio fitness. However, Step Aerobics also trains coordination and balance because you are constantly moving rather than remaining stationary on a bike.
Step Aerobics vs Zumba
Both classes are music-led, choreographed, and beginner-friendly.
Zumba may have the edge when it comes to pure fun and dance energy, while Step Aerobics offers a more structured, focused, and measurable workout experience.
Who is Step Aerobics For?
Step Aerobics is suitable for almost everyone.
Whether you’re a beginner trying it for the first time or someone who enjoyed Step Aerobics years ago and wants to return to it, this class can work for you.
Step Aerobics provides structured cardio that many people find easier to follow than dance-based workouts. Because it is also a weight-bearing exercise, it is particularly beneficial for adults and women over 40 who want to support bone health while staying active.
It’s also an excellent choice for anyone looking for a cardio workout that improves coordination, balance, and memory at the same time.
Tips for Your First Step Aerobics Class at Gym Plus
Start with the Lowest Step Height
Begin with the lowest step setting while you become familiar with the choreography and movement patterns.
Learn the Footwork First
Focus on mastering the footwork before adding arm movements. Once you feel comfortable with the steps, you can gradually build more coordination into your routine.
Wear the Right Footwear
Supportive cross trainers are the best choice for Step Aerobics classes. Running shoes are generally not ideal because they provide a different type of support.
Arrive Early
For your first class, arrive a few minutes early to introduce yourself to your instructor and make sure your step setup is suitable for your fitness level.
Step Aerobics at Gym Plus
Check out your local Gym Plus timetable for Step Aerobics classes that suit your schedule and fitness level.
If you’re not a Gym Plus member yet, speak to one of our friendly staff at reception or call your local club to arrange a free tour of the gym and learn more about all the classes available at your nearest Gym Plus location.
How many times per week should I do Step Aerobics?
Most people benefit from doing Step Aerobics 2-3 times per week alongside strength training and recovery workouts.
Do I need good coordination before trying Step Aerobics?
No, coordination improves naturally over time as you repeat the movements and become more familiar with the class format.
Is Step Aerobics low impact?
Step Aerobics can be adapted for both low-impact and higher-intensity workouts depending on your fitness level and how you perform the movements.
What should I eat before a Step Aerobics class?
A light snack with carbohydrates and protein about 1-2 hours before class can help support your energy levels during the workout.
