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Dance Fitness

Step Aerobics

Class Information - Step Aerobics
Who Developed the Step?


Gin Miller, who was an injured aerobics instructor initially came up the idea as she need to rehabilitate her injured knee. From using the stairs or a slab, she found it to be a low form or cardio exercise that did not irritate her knee and she developed it into an aerobics-style class which used a low platform. So in the 1980’s Gin and Reebok launched the first Step Aerobics class!

Reebok Step, Gin Miller

A Step class is more like the video on the left - don't be put off these people probably have been stepping for years!  Don't worry ours is not as complicated at this!

It's the music - regular beat and something you can sing along to!

Benefits of Step Aerobics


There are many benefits of doing this form of exercise as it can be tailored to your own height as it does not matter if you are short or tall as risers are used to adjust the height of the Step. Participating in a 60-minute step aerobics class has been compared to running seven miles!



  • Helps strengthen and tone your muscles – by stepping on and off of a platform is an efficient form of exercise that targets the quadriceps muscles in the front of each thigh, while also working the gluteus maximus, gastrocnemius, soleus and adductor magnus muscles. Additionally, you will engage a variety of muscles in your back, core and thighs as stabilizers.

  • Weight loss - it raises your heart rate which will help you get a stronger cardiovascular system and to burn calories. 450 calories are burned off in a 45 minute session of step aerobics.

  • Improves Cholesterol Levels – can improve your cardiovascular health by raising your levels of HDL, the "good" cholesterol that helps you fight heart disease. In a 2001 study published in the "Journal of Sports Medicine and Physical Fitness," 45 participants were divided into three groups: a control group, a group that performed aerobic dancing and a step aerobics group. Both aerobics groups lowered their overall cholesterol levels, but only the step aerobics group significantly raised its HDL levels, and significantly improved its ratio of total cholesterol to HDL.

  • Psychological benefits – it helps lift your mood. When it comes to step aerobics, the harder you work, the better you will feel afterward.  In 1997, a study published in the "Journal of Sports Medicine and Physical Fitness" divided 42 exercisers into four groups, with half the participants performing high-intensity step aerobics and the other half doing a lower-intensity workout. The study found that high-intensity exercisers exhibited less tension, depression, fatigue and anger than the low-intensity groups.  Also, the high-energy atmosphere and music contribute to feeling good, but the exercise itself is what floods your system with mood-boosting chemicals. The Mayo Clinic also reports that aerobic exercise not only improves your mood, but it also reduces depression and anxiety while easing tension and promoting relaxation.

Stepping Correctly is Key

If an injury from step aerobics occurs, it is usually attributed to improper technique or using a Step that isn't the correct height for you.

  • Always start out with a step that is no higher than 4 inches/10 cm

  • Never use one that requires your knee to bend more than 90 degrees

  • When stepping, always place your foot entirely on the step

  • It is advised that when stepping down (The American Council on Exercise), allow your heel to touch the ground rather than staying up on your toes except when you have to step far away from the platform

  • Stay within a foot-length of the platform whenever possible.

  • Alternate your leading foot at intervals of one minute or less. 

Step Aerobics

Typical Step is the one above.  Amazon do a great basic step!

Step - Monday, Tuesday, Wednesday and Saturday Mornings - 30 mins

It is total workout, combining all elements of fitness – cardio, muscle conditioning and balance. Plus the other added benefit of weight loss!

Come along, get sweaty, have some fun, burn calories and at the same time meet some lovely friendly local people who are learning to Step!

  • Days and Time: Monday, Tuesday, Wednesday & Saturday - 30 mins

  • Location: Online

  • Level: All levels welcome

  • Suitable for: Women and Men

  • Payment: Online payment £6.35 per week or monthly

  • To book: Just drop me a text (07768 155278) or email if you want to join us online.

Step Aerobics - Sample Routine - Parts 1, 2 and 3

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