Step Exercise Directions

Doing step exercises in a class setting can be a great way to meet new people while you embark on a healthier lifestyle. Step exercises also can be done in the privacy of your own home with little equipment and financial obligation, making step exercises a great tool for fitness to those on a budget. Step exercise can increase respiratory and cardiovascular fitness as well as build muscle. If you are just starting step exercises, learn how in a few easy steps.

Things You'll Need

  • Stair stepper
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Instructions

    • 1

      Begin a warm-up routine by doing the basic step, which is performed by stepping up with one foot, stepping it back down, then stepping up with the other foot and back down. Repeat this basic step for five minutes to increase blood flow to your muscles, which will give you a better workout. Beginners should only step up about four inches. Increase the height as time goes by until you reach a step height of 12 inches.

    • 2

      Begin the step-up move. Take one foot and step onto your stair stepper. With your other foot, step to the the equipment's side on the ground, then step behind it on the ground. Take the foot on the stepper down, and put the opposite foot up. Step to the equipment's side with the opposite foot, then to the back. Repeat this series for 10 minutes.

    • 3

      Perform the fast step. Place one foot on the stepper, then step up with the other foot. Quickly step backward off the equipment one foot at a time until both feet are on the ground. Repeat this series for 10 minutes.

    • 4

      Cool down by doing the basic step again. You can vary this by stepping from side to side and forward and back. Cooling down helps prevent cramps and muscle soreness. Stretch your calf muscles and hamstrings by sitting on the floor with both feet in front of you. Reach out and try to touch your toes; if you cannot touch your toes, do not force yourself and risk tearing a muscle. You will increase flexibility with time and more step exercise.