Are you looking for a convenient way to lose weight? If you are like many people, you may have a hard time getting to the gym on a regular basis.
This may lead you to look for an alternative that you can use at home, like an exercise stepper.
You’ve probably seen full-size stepper machines at the gym, but the mini versions are perfectly compact and portable.
The best news is that this affordable piece of exercise equipment also offers a wonderful way to lose weight!
What Is an Exercise Stepper?
Stepper machines are designed to simulate the action of climbing a stairway.
Conveniently, they require only a little space, and the mini versions are perfectly portable.
Basic steppers have a platform for each of your feet and not much else. More advanced models may have handles, a computer tracker and even pre-programmed workouts.
Even on some of the more basic models, you may be able to attach a resistance band, giving you a solid upper and lower body workout at the same time.
The good news is that even the most basic of these machines can give you a fantastic workout and put you on the road to weight loss.
Do Steppers Burn Calories?
Using a stepper machine is a great way to get a low-impact workout that is friendly to your joints. At the same time, you’ll benefit from a sensational cardio session.
Because of the stepping motion that this machine requires you to use, you can target your buttocks and legs so that they get toned and strong.
As a bonus, the balance required to use the machine targets the muscles in your core so that you get a good workout of your abdominal and back muscles too.
The number of calories that you will burn in an exercise session will depend upon factors like the length of the workout, the intensity of your movements and how much you currently weigh.
Keep in mind that larger people use more energy to produce movement. Accordingly, someone who weighs 185 pounds will burn more calories in a half-hour session than someone who weighs 125 pounds.
As a guideline, a 125-pound person is likely to burn about 180 calories while using an exercise stepper for 30 minutes.
Using the same machine, a person weighing 185 pounds probably will torch 266 calories in the same amount of time.
Is a Stair Stepper Good for Fat Loss?
Anyone can use a stepper to lose fat. However, it is essential that you use the machine frequently enough and for exercise sessions that are long enough to make a difference.
Consider that one pound of fat is the equivalent of 3,500 calories.
A person weighing 185 pounds accordingly would need to spend about six-and-a-half hours on the stepper to lose one pound of fat.
Of course, no one is likely to spend six hours on a stepper machine in one workout session. It’s much more likely that you would divide that time up on different days each week.
Accordingly, if you want to lose approximately two pounds per week, then it is necessary to spend about 13 hours each week on the stepper.
Keep in mind that this is not your only option for losing weight.
You may want to choose different aerobic activities like cycling, walking, dancing or swimming mixed with some resistance training to get great, full-body workouts.
Remember that you will get the best weight loss results by sticking to an exercise program over the long term.
Don’t get discouraged if you don’t see major results in the first few weeks. It takes time and dedication to transform your body.
How Can You Make Your Stepper Workouts More Intense?
Let’s say that you have been using your exercise stepper for several weeks. You’re feeling fitter, losing weight and looking for more of a challenge.
The good news is that your stepper is ready to dial up the intensity for you. Many models have settings that allow you to adjust your pace.
The faster you step, the more calories you will burn in 30 minutes.
Some steppers also have an adjustable incline. This means that you can make your steps steeper, which will definitely enhance your ability to burn calories and lose weight.
Stepper models further may include different levels of resistance. Once again, choosing a higher resistance level is a great way to make your workout more challenging so that you lose weight faster.
Advanced steppers have programmed workouts or may give you the ability to create your own workout program.
This means that you can try some interval training in which you exercise at a running pace for one to two minutes, then slow down to a moderate walk for three or four minutes. Repeat this pattern for the duration of your workout.
Interval training is a fantastic exercise method for weight loss. Stick with these training sessions, and you’ll begin to see changes in your body.
Add Strength Training to Your Stepper Workout
If you are looking for even more ways to lose weight while using an exercise stepper, then give some thought to challenging your upper body at the same time.
The easiest way to do this is to hold relatively light hand weights as you step. Be certain that you are really comfortable with your balance on the machine before you incorporate dumbbells.
Allow your arms to swing naturally as they would if you were really climbing a flight of stairs.
Alternatively, incorporate common strength-training moves like bicep curls and military presses to add to the challenge.
Certain steppers have hooks to which you can attach resistance bands. This means that you can do exercises like bicep curls, lateral raises, front raises, upright rows and more as you step.
Such a machine may come with an exercise or resistance band, but you also may have to supply your own.
It further may be worthwhile to consider switching up your time on the stepper with other exercises like squats, lunges, pushups and a variety of exercises with kettlebells or dumbbells.
Remember, the U.S. Centers for Disease Control and Prevention advise adults to do some strength training for all muscle groups at least twice per week, so this is a critical part of staying healthy for life.
How Diet Can Affect Weight Loss
If your goal is to lose weight, then an exercise stepper can be a major part of helping you to meet your goal.
Another critical component is your diet. No matter how long or how intensely you exercise, you are bound to be disappointed with your weight loss unless you stick to a healthier diet.
That means avoiding processed foods and foods that are high in sugar and unhealthy fat.
Focus instead on fresh fruits and vegetables, whole grains and lean protein like chicken breasts and fish.
Keep exercising, and stick to a mainly healthy diet over the long run to see real results in your weight loss journey.
The Basics of Using a Stepper
Unlike some forms of aerobic exercise, you do not need any special training or ability to enjoy using an exercise stepper.
You’ve been climbing stairs for most of your life, so you already understand the basic movements that are required, and you know that it can be a really intense workout.
However, it is worth considering a few of the finer points of using one of these machines so that you are less likely to hurt yourself.
This can be especially critical if you are using a mini stepper that does not have a large frame with stationary handles.
Using this type of stepper means that you will have to rely on your own balance.
While this makes the workout a little harder, it also means that more muscles are engaged. Accordingly, you will burn more calories than you otherwise would.
Before starting, ensure that your feet are secure and flat on the steps. Place your hands on the handles. Be careful that you do not lean on the handles.
If your stepper does not have handles, then bend your arms at the elbows and make your hands into fists.
As you step, move your arms back and forth just as you would if you were jogging.
Throughout the workout, be mindful that your core and upper body are engaged and straight.
Resist the temptation to bend over or slouch. This not only helps you to maintain your balance but also gives your core a workout.
To begin, simply push one foot down. The other foot automatically rises. Repeat the motion.
In general, it is wise to start at a slow rate of speed so that you have time to get more familiar with the machine and the required movement.
Similarly, if your exercise stepper has different resistance settings, start on a lower level.
This low level of resistance may feel too easy at first, but keep going. Chances are good that things will get more challenging as your workout progresses.
In your next session, dial up the tension to the next level. Assess how hard you worked in this session compared to the last.
Do you need to dial up the tension again, or would you prefer to go back to the original setting for a slower start?
If it has been a long time since you exercised, aim for sessions of about five to seven minutes.
Try adding one or two minutes each week until you are doing about 30 minutes in each session.
The Benefits of an Exercise Stepper
When it comes to cardio workouts, you have many options. You could go to Zumba classes at the local community center, try running on the local trails or swim in the lap pool at the gym.
All of these are great options, and you may decide to indulge in each one of them. However, having your own mini stepper can be a welcome addition to your workout routine.
As an example, it is incredibly convenient to have a cardio workout available to you in your own home. This means that you can exercise whenever it’s convenient for you.
Mini steppers are small enough that you easily can carry them from one room to another. You can watch television while you exercise or listen to your favorite podcast or music.
It’s even possible to take your mini stepper to the office so that you can get in mini sweat sessions throughout the day.
It’s also a major advantage that exercise steppers tend to promise ultra-quiet operation. You won’t have to worry about disturbing people who are still sleeping when you get up for an early morning workout.
Stepper machines are beneficial for everyone because they offer a low-impact alternative to high-impact exercises like running.
Low-impact movements are much kinder to the joints, so they are a sensible choice for people who are recovering from injuries or who just don’t like jump.
Recommended Exercise Stepper Machines
| Sunny Health & Fitness Mini Stepper | Sportsroyals Stair Stepper | Cubii Pro Seated Under Desk Elliptical Machine |
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| The Sunny Health & Fitness Mini Stepper is a great mini stepper for those interested in doing a full body workout during their workout session, as it comes with resistance bands. | The Sportsroyals Stair Stepper is one of the most sturdy mini stepping machines we could find that can support up to 350 lbs of weight. | The Cubii Pro Seated Under Desk Elliptical Machine is a premium mini stepper model that works great for more tech savvy users as you can synch your workout stats with a downloadable app. |
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Final Thoughts
Where are you on your weight-loss journey? Perhaps you’re looking for a cardio machine that you can add to your home gym.
If so, then an exercise stepper is the ideal choice. You can get compact mini steppers that are small enough to slide under a bed when they are not in use.
Alternatively, you could buy a commercial-quality model complete with handles and all the bells and whistles.
Either way, you’ll have the satisfaction of knowing that your stepper is a critical part of losing weight.
When combined with a sensible and nutritious diet, the cardio exercise that you get on a stepper will definitely help you to lose weight.
If you are new to using a stepper, start slow and use a low resistance level until you are more comfortable with the machine.
Start looking at steppers today to choose the perfect model for you.
