Mini steppers differ from their full-size counterparts in that they are compact, which means you can use them just about anywhere for added convenience.
However, because they are smaller, it means they don’t offer total body conditioning, which may make you wonder are mini steppers worth the money?
Mini steppers are worth the money, provided you don’t have the expenses or space for a full-size step machine but still want to reap the main benefits of a stepper machine.
Do Mini Steppers Really Work?
Mini steppers’, like large steppers, foot action provides you with a cardiovascular workout that increases the heart rate, which helps build endurance and more.
However, they do so solely with a very rhythmic step and no added features to get in the way for a simpler workout.
And since they are small enough to fit under your desk, they also offer a discreet way to get in some calorie-burning while at work.
What Parts of the Body Does a Mini Stepper Tone?
When you use a stepper, the stepping motion used forces your legs to raise your body against gravity, similarly to walking, which engages your hamstrings, quads, calves, and hip flexors, thus helping to tone these muscles when used regularly.
It also helps tone the gluteal muscles, which are the muscles that make up the buttocks, on the up motion. Therefore, it can also help you get a more defined bum with regular use.
However, to really get a toned bum and lower body, experts recommend combining your mini stepper workouts with several sets of strength training exercises, such as lunges, squats, leg presses, and deadlifts, at least 2-days a week for maximum results.
Meanwhile, the cardiovascular benefits that the stepper provides will help burn fat on your legs and buttocks, which will enable your newly toned muscles to shine through.
Will a Mini Stepper Tone My Stomach?
Though mini steppers are effective to help tone the lower part of the body, unfortunately, they do not help tone the stomach.
This is because, during the stepping action, only the protective, horizontal band of muscles, also known as the transverse abdominis, is moderately engaged; hence, any strengthening of the abdominals is minimal.
However, to tone the stomach, all four primary muscles in the area, which include the interior and exterior obliques, the rectus abdominis, and the transverse abdominis, must all be engaged during the exercise.
Therefore, to get toned abs, it is recommended you do crunches in addition to using the stepper, which several studies show yields maximum results.
Meanwhile, an article published by the Harvard Medical School shows that exercising the ab muscles alone is still not enough to burn fat in the area. For that, you need to burn more calories than you consume.
Can a Mini Stepper Help Me Lose Weight?
A mini stepper provides a cardiovascular workout that helps blast fat and burns calories, especially when exercising at high speeds; hence, it can help you lose weight when used regularly.
However, because it mainly works the legs and hips, which are the largest muscles in the body, even when it is used at a slow pace, it can still burn more calories than other exercises.
Likewise, research shows that heavier people require more energy to move their bodies, so they will also burn more calories on a mini stepper.
In fact, on average, a 175-pound person can burn up to 266 calories or more during a 30-minute mini stepper session as compared to just 180 calories for a 125-pound person.
But because it takes 3,500 calories to lose one pound of fat, again, you will need to combine your workout with a healthy, reduced-calorie diet, which will enable you to burn more calories than you put in, so you really see results.
Which Type of Mini Stepper is the Best?
Mini steppers are available in regular, twist-action, and mini steppers with resistance bands. However, no matter which type of stepper you choose, you can get an excellent workout.
Each stepper type does, however, provide different benefits. Therefore, you should choose one based on your fitness goals.
A regular mini stepper is a basic stepper that enables you to mimic the act of climbing stairs, which works all the major muscles in your legs, including your glutes, hamstrings, calves, and quads.
And since your feet never leave the pedals, it offers a low-impact way to get in shape; hence, it is suitable for those looking to minimize strain on their joints, such as those recovering from an injury.
Its basic up and down motion is also great for beginners or those who just prefer the simple movements.
Some also include adjustable resistance to increase the level of your workout, which makes them great for those looking to build lower body strength and cardiovascular fitness in their body.
On the other hand, twist steppers add a slight twisting motion as you step, which engages the inner and outer thighs, glutes, core, and obliques in addition to the usual muscles engaged in stair-stepping.
This way, you get more toning during your workout. And because it works additional muscles, you also burn more calories.
Or you could choose a mini stepper with resistance bands, which is a good option for those looking to simultaneously strengthen their upper body and core while utilizing the machine for a total body workout.
Some models also include a handlebar to help you maintain your balance while using the stepper.
How Long Should You Use a Mini Stepper?
While the latest US guidelines recommend at least 150 minutes of moderate exercise per week for cardiovascular benefits, other reports show that even a small amount of exercise per week or just 10 minutes daily is enough to still boost your mood and lower the risk of depression and anxiety as compared to those who do not exercise at all.
Therefore, it is suggested that you begin with just 10 minutes of exercise at least 2-days per week and then gradually work your way up to the recommended 30 minutes per day of cardio at least 3-days per week once you feel comfortable.
How Long Does it Take to See Results with a Mini Stepper?
The answer to how long it takes to see results with a mini stepper depends on various factors, including your current weight and or fitness level and your goals.
However, with regular use and a maximized nutrition plan, most people can expect to see results in weight loss generally in about 2 to 4 weeks.
Furthermore, as with any exercise regimen, the more time you spend working out, and the harder you work out, the quicker you’ll burn fat and calories and tone up.
But even with just 30 minutes of exercise 3 times a week and no change in your diet, it is still possible to see some results after about 13 sessions.
What is the best way to Use a Mini Stepper for Beginners?
If you are new to using a mini stepper, experts advise that you begin slow, then gradually work your way up to a more intense workout to avoid injury.
Overall, your aim should be to complete a 30-minute moderately intense stepping session at least 3-days a week.
However, in the beginning, if you find it too much, start with just 15 minutes of exercise spread across two or more sessions throughout the day, or you can simply do just one 15 minute session 3-days a week. This way, you’ll still be able to see results after about 4-weeks.
What are Some Ways to Make My Mini Stepper Workout More Intense?
After using your stepper for some time, you may notice that you have built up a tolerance for your work out in which case you may start to see a lapse in your results. Or perhaps you are just looking to amp up your current routine for more calorie burn and weight loss.
In either case, the following 4-ways will help you intensify your mini stepper workout for improved effects:
- Increase the length of your workout – is one way to increase the effects of your routine. For instance, just expanding your session from 30 minutes to 60 minutes 4-days a week will enable you to lose approximately 2,000 calories per week.
- Step faster – to also make your workout harder by increasing the speed. Or you could simply move your arms or raise your knees higher as if you were marching to burn more calories.
- Tighten the pedal tension – if your model enables it for more resistance and a challenging workout. However, if you find it too hard, decrease the pedal tension until you get more used to the machine and then gradually adjust it as your fitness level increases.
- Increase the resistance – by incorporating resistance bands or light weights into your routine to help build muscle and speed your heart rate.To do so, hold one end of the band or a weight in each hand and then move your arms or do bicep curls, etc., to also engage your upper muscles during your workout.
- Interval train – or alternate between faster and slower steps to increase muscle building and calorie burn. Maintain each speed for 30 seconds to one minute throughout your routine for the best results.
In some cases, simply increasing the intensity of your mini stepper workout can help you lose up to a pound a week.
What are the Disadvantages of Using a Mini Stepper?
Though a mini stepper provides many benefits compared to full-size steppers, it does have its disadvantages.
For instance, the modified stepping motion that a mini stepper provides may feel awkward; therefore, it may take some time to get used to it.
The step height of the machine is also usually shorter than full-size steppers, so it may prevent you from getting a comparable workout.
Likewise, the resistance on a mini stepper can be too light, uneven, or nonadjustable, depending on the brand, which may also prevent you from getting as good of a workout.
Furthermore, because these types of machines do not typically include handlebars, it may be difficult to balance during standing exercise, which can also affect your workout, as well as put you at risk of injury.
Lastly, a mini stepper does not include an LED with various tracking features, such as distance, speed, and calorie burned, which can leave you in the dark about your progress. Therefore, you will need to download a fitness app to track your stats and keep your workout inspiring.
What are the Risks/Precautions With Using a Mini Stepper?
The main risk of using a mini stepper is falling off the machine while doing standing exercises because it does not have a sturdy frame to hold onto like a full-size stepper.
Therefore, it is best to place the stepper near a wall when using it for added support.
It is also important to ensure your athletic shoes are tied tight while using the machine to avoid stepping on the string or it getting tangled in the pedals while you are working out.
Recommended Mini Steppers
| Sportsroyals Stair Stepper | Sunny Health & Fitness Mini Stepper | Cubii JR1 Seated Under Desk Elliptical |
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| The Sportsroyals Stair Stepper is one of the more sturdier mini steppers and is great for those who are overweight because of its 330lb weight capacity. | If you are looking for a total body workout, then the Sunny Health & Fitness Mini Stepper is perfect for you with its inclusion of resistance bands. | The Cubii JR1 Seated Under Desk Elliptical is a top of the line model mini stepper that is whisper quiet and is perfect for office or home settings. |
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Final Thoughts
All things considered, a mini stepper is worth the money; however, mainly if you plan to use it while seated, such as when at your desk, your legs are injured or weak, or you don’t have the money to splurge on a full-size stepper.
And it still also enables you to reap the cardiovascular benefits of a traditional machine, provided you invest in quality equipment for added stability and features, such as adjustable pedals, which will enable you to get a more challenging workout.
Therefore, rather than letting a leg injury, work, or your budget stop you from meeting your fitness goals, simply consider investing in a mini stepper for results.
