One Hour Step Routines for an Exercise Class

Creating a one-hour step routine for an exercise class requires planning. Consider the fitness level of your participants, allow time for adequate warm-up and cool-down and create choreography that can be mastered by participants who have varying levels of experience doing step aerobics. Your goal as an instructor is to offer a safe, challenging and enjoyable exercise class.

  1. Components

    • A one-hour step aerobics class has several distinct parts. As with any strenuous aerobic exercise, it is important to spend five to 10 minutes warming up before beginning any high-intensity activity. The actual step aerobics portion of the class might last from 20 to 40 minutes depending on the participants' experience and fitness levels. A brief strength training portion might be incorporated before the cool down; the cool-down itself should last five to 10 minutes and should include gentle stretches of all major muscle groups used.

    Equipment

    • The minimum equipment needs are step platforms with risers to adjust the height for each participant. The platforms should be set at a height that allows the knee to be bent at no greater than a 90 degree angle. Additional equipment can be used if a strength segment will be included in the class, such as lightweight dumbbells, an exercise bar or a floor mat for abdominal work.

    Choreography

    • Choreography used in a one-hour step class should be adaptable for the participants' ability and fitness level. Offer basic moves such as a V-step or over-the-top for beginners to master, and demonstrate ways to make those moves more challenging for experienced participants by adding squats, lunges or plyometric jumps. Fight boredom within your choreography by incorporating different exercise moves. Add jumping jacks on the floor to increase aerobic training. Use cardio boxing moves such as jabs and low kicks as you move around the step platform. Latin music and popular Latin dance moves such as the cha-cha or mambo on and off the step can make the class more exciting.

    Contraindications

    • There are certain populations for whom a one-hour step aerobics exercise class is contraindicated. If your participants have a history of knee problems or knee surgeries, they should be cleared by their physician before attempting this class. Anyone with a history of heart trouble or anyone just beginning a fitness program after a long period of inactivity should also be cleared by their physician.