Blast 1000 calories in less than an hour with these 5 intense stepper exercises

Don’t step away from that stepper, because it will give you your dream physique in no time!
Weight loss exercises
Step on to that stepper to melt away that fat. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 6 Jan 2021, 12:09 pm IST
  • 90

If you’ve always thought of a stepper as just another equipment, you’re shortly going to change your mind. Because in our opinion, we think it’s a necessity, especially if you’ve embarked on a journey to lose weight!

A stepper is basically used as part of an aerobic workout, and trust us, it is one of the most interesting and effective ways to burn a ton of calories within minutes. Sounds too good to be true, doesn’t it? The best part is that even though these exercises are low-impact, they accelerate your heart and metabolic rate in minutes. That means you neither have to bear with sore muscles, and you don’t even have to work out for hours together to lose weight!

So ladies, it’s time to get down to the details. We have for you this brilliant stepper circuit that will help you lose calories like a pro!

1. Stepper marching

As always, we begin with a short warm-up. Next, we begin the stepper HIIT by marching. All you have to do is alternatively put your feet up on the stepper and then come down. First your left foot goes up, then your right foot, then left foot comes down, and then the right foot follows. It’s as if you are making a V with your feet. Once you are comfortable with the exercise, get into the groove and do it fast.

Do this for five minutes.

2. Squat pop over

Now, let’s take it a notch higher gals! You need to do a squat pop over. Oh no, it’s not as complex as it sounds. It means you have to be on the stepper, hop on the other side, and squat.

Here’s how to ace it. Firstly, squat with your right foot on the floor and your left foot on the step, as your left-hand fingers lightly touch the step. Leap into the air, landing with your left foot on the opposite side, and your right foot and hand on the step. Quickly reverse the move to return to the starting position. That’s one rep. Now, do this as fast as you can.

Do at least 50 on each side.

3. Step and knee up

We know you must be already sweating, but wait, the next one will make you burn those calories even faster. For this move, you have to put one foot on the stepper, and with your other leg, you do a high knee i.e. you need to take it right up to your chest level.


Keep an idea of your risk of weight-related issues.

Check BMI

Now, there are two ways to do it: either you can do alternate legs or you can first do all the reps for one leg, and then move on to the next one.

Do at least 50 of these with each leg.

4. Back to basic stepper

It might be called basic, but this one will help you amp up your heart rate so that you sweat like a pig and flush those toxins out from your body. Just remember one thing — you need to do this really fast.

To do this, you have to keep your foot quickly, and keep alternating on the stepper. Make sure to do it for at least a minute.

5. Stepper sider

Now, this one is dedicated to your core. Put your stepper in a vertical position, keep your left foot on the stepper and other on the ground. Keep your body straight. Now with a hop, put your left foot on the ground (on the left side of the stepper). Your right leg will come up on the stepper.

Here’s what you need to do for your upper body — when your left foot is down, try to touch your left foot with your right hand. Try doing it quickly.

Weight loss exercises
Stepper exercises is the easy way to lose belly fat and tone up! Image courtesy: Shutterstock

Do at least 50 of these on each side.

To keep the tempo high, we recommend having a fun playlist that has lots of fast-paced numbers. Trust us, it helps to maintain your speed, while you’re doing your weight loss training.

These five exercises make up one circuit. Do this circuit five times and burn almost 1000 calories in less than an hour. So, what’s stopping you? Get started right away!

  • 90
About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

Next Story