Having a busy lifestyle can often mean exercise gets put at the bottom of the priority list. That’s why having a training regime that you can easily squeeze into your day is a great way of upping your fitness levels as well as giving your body what it needs to be healthy.

An Exercise Step is a classic piece of fitness equipment – ideal for cardio as well as strengthening your lower body and core.

There was a time when using a step meant going to the gym, but an exercise step can be easily used in the comfort of your own home – saving time as well as money on expensive gym memberships.

What is an Exercise Step?

Before you start stepping, make sure you are wearing comfortable gym clothes and suitable trainers to minimise any impact on your joints.

Is the step a good workout?

Having a daily step routine is a great way of raising your heart rate and maintaining a good level of strength in your lower body.

By simply using your own body weight on the apparatus, stepping provides a great workout without needing lots of space and with our 2-minute blast, you’ll be well on your way to a fitter, healthier lifestyle, without it taking too much time out of your day.

Do it before breakfast and you don’t even have to think about having the energy for it when you get home from work. Doing it first thing is also a great way for giving your metabolism a kick start, as well as releasing endorphins so you’re ready for the day.

Exercise step workout

1 - Basic step

Focus: quadriceps, hips and glutes

Technique: make sure you get your whole foot on the step, raise yourself up as you come onto the step and push to straighten your leg while keeping your chest elevated and your shoulders back and down.

2 - Step leg curl

Focus: quadriceps, glutes, hips and hamstrings

Technique: keep your shoulders back, keep your whole foot on the step (not just your toe). Elevate your chest to face the ceiling and bring in your arms to work your upper body as well as keep your heart rate up. As you step up, curl the opposite leg to your supporting leg, back towards your glutes. If you’re ready to use your arms as well, raise the arm that’s on the same side as your supporting leg.

3 - Step high knee

Focus: quadriceps, hip flexors, hamstrings and lower abs

Technique: bring your knee high towards your chest – as high as it will go and make sure you place your whole foot on the step. Keep your chest elevated and make sure your shoulders are back and down. You can also use your arms in this exercise by bringing them across your body as you raise your knee to make sure you maintain the same level of lift throughout.

4 - Step propulsions

Focus: hips, quadriceps, hamstrings, calves and glutes

Technique: keep your weight on the supporting leg (the one that’s on the step), so your toe goes down but just kisses the floor. You don’t want your whole weight to go down onto the floor. Keep your core tight and focus on bringing power into your movement as you transfer your weight.

5 - Toe taps

Focus: hamstrings, quadriceps, lower core and hip flexors

Technique: bring your arms in around chest height and tense your abs to engage your core as well as stabilise you during this exercise.

Do each exercise for 24 seconds to make sure you fit each one into 2 minutes – using a smart phone timer app is handy for this as you can set it to beep to signal to change.

Using your exercise step at home

Once you have mastered the basics, you can increase the timing of your workout as well as the height and speed. You can elevate your step even further using extra raiser blocks.

You can also add extra weight by wearing ankle and wrist weights for increased strengthening.

Put on your favourite playlist and start the day as you mean to go on – full of energy and endorphins – and you don’t even have to leave the house!

Which Exercise Step Is Right For Me?

There are different types of Aerobic Step which can all be easily assembled and used at home.

Mirafit Aerobic Exercise Step – the raiser blocks clip underneath for easy storage.

Mirafit 5 Level Mini Exercise Step – great if you’re short on space, you can use the Mini Step for the 2 Minute Daily Workout Routine just as easily and the 5 levels makes sure you’re getting an intense workout!

Mirafit Premium Exercise Step - has a ridged, anti-slip top for improved grip, letting you work out in comfort.

Exercise Step Benefits

There are lots of benefits in using an exercise step

• It raises your heart rate helping you to get a good cardiovascular workout.

• Stepping helps to strengthen your lower body helping you to stay in shape and reduce the risk of injury.

• Stepping is low impact so you’re less likely to injure any joints.

• It can be done at home so it saves you time and money – as well as space.

• You can up your level as you go for a more intense workout using the extra raiser blocks, or ankle weights, hand weights or just increase your speed.

If you'd like to see some more really great ways to train at home, check out our Top Five HIIT Exercises.

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Tags: Equipment > Step ; Exercise Type > Cardio ; Target Area > Legs