Step Benches

An aerobic step is one of the most versatile and affordable fitness accessories you can use at home or in the studio. With an aerobic step you do effective cardio training, burn calories, strengthen your lower body and work on your fitness. The simple step-up movement has a low enough threshold for beginners but with the right intensity and weights offers sufficient challenge for advanced athletes.

Aerobic steps are available in different heights and versions, from simple entry models to professional adjustable platforms. The main selection criteria are the height and adjustability of the step, the width of the platform, the anti-slip surface and the maximum user load. Combine your step with dumbbells or kettlebells for a complete strength-cardio workout.

Training with an aerobic step is effective, low-threshold and versatile. The up-and-down step movement intensively activates your glutes, quadriceps, hamstrings and calves while simultaneously raising your heart rate for a cardiovascular effect. This makes a step particularly suitable for athletes who want to combine strength and cardio in one training.

A great advantage of a step is the low threshold. You start with simple step-up exercises and gradually build up in tempo, height and intensity. As your fitness improves you add arm movements or extra weights for more challenge. This way the machine grows with your fitness level.

The benefits of training with a step are:

• Effective calorie burning through combination of strength and cardio
• Targeted training of glutes, quadriceps, hamstrings and calves
• Improves fitness, coordination and balance
• Low-threshold and suitable for every fitness level
• Compact and easy to store
• Versatile for step-ups, HIIT, aerobics and strength exercises

Which step suits you?

You are just starting with step training and want a low-threshold entry: Choose a simple step with a fixed low height of 10 to 15 cm. Ideal for beginners who want to first learn the basic movements without too much load.

You want to be able to adjust the height as you get fitter: Choose an adjustable step. By adding extra risers you increase the step gradually from 10 cm to 20 or 30 cm. The higher the step, the more intense the exercise and the more the glutes are loaded.

You want to do HIIT training with quick step-ups and explosive movements: Choose a wide, stable step with a good anti-slip surface. With quick and explosive movements stability and grip are essential for safe training. Combine your step with supplementary balance training materials for extra challenge.

You want to do aerobics on music with different step and movement patterns: Choose a wide step of at least 90 cm for maximum freedom of movement during aerobic sequences. A wider step allows more lateral movements which increases the variety in your workout.

You also want to use the step as a training bench for strength training: Choose a sturdy model with high maximum user load. A robust step can also be used as a bench for triceps dips, incline push-ups and other strength exercises. Combine with dumbbells for a complete home gym workout.

Aerobics exercises with a step

A step is particularly suitable for aerobics training. Aerobics is a form of training where you perform exercises in a certain rhythm, often on music, which provides continuous calorie burning. Step aerobics is a perfect alternative if you are not a fan of running but still want to burn calories effectively.

With a step you perform all kinds of aerobics exercises in the right movement. You start with simple step-up patterns and slowly build up to faster and more complex movement sequences. Once advanced you can add dumbbells or other weights for more resistance. Always place a fitness mat around your step for extra grip and floor protection.

What to look for when buying?

Height and adjustability

The height of the step determines the intensity of your training. Beginners start at 10 to 15 cm, advanced athletes use 20 to 30 cm for maximum glute activation and intensity. An adjustable step grows with your fitness level and is therefore a more durable investment than a fixed step.

Width of the platform

A wider step offers more freedom of movement and is more comfortable with aerobics with lateral movements. Narrower steps (60 to 70 cm) are suitable for standard step-ups, wider platforms of 90 cm or more are recommended for varied aerobics sessions.

Anti-slip surface

A good anti-slip surface is essential for safe training, especially with quick and explosive movements. Check both the top surface and the feet of the step. A step that shifts or slips during training is not only frustrating but also dangerous.

Maximum user load

Always choose a step with a maximum user load well above your own weight. With explosive HIIT movements where you jump or quickly step off the step, a robust construction with high load capacity is essential for safety and durability.

Weight and storability

Steps are generally light and compact, making them easy to store under a bench or in a cupboard after use. Check the weight and dimensions of the folded step if storage space is a priority.

Our advice: When in doubt always choose an adjustable step. The extra investment compared to a fixed step pays for itself because you can adjust the height as you get fitter. Combine your step with a heart rate monitor for targeted training on intensity and fat burning.

Who are steps suitable for?

• Beginners who want to start with low-threshold cardio training and strengthen their fitness and lower body.
• Aerobics practitioners who want to train in a certain rhythm for continuous calorie burning.
• HIIT enthusiasts who want to do explosive interval training with a simple and compact tool.
• Home athletes who want to expand their home gym with a versatile and affordable training accessory.
• Athletes who specifically want to work on their glutes and lower body with an effective and proven exercise.
• Fitness studios and physiotherapy practices that want to offer their clients a versatile platform for cardio and functional training.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about aerobic steps

What is the difference between a step and an aerobic step?

Step and aerobic step are two names for the same product. A step, aerobic step, step bench or fitness step all refer to the raised platform you use for step-up exercises and aerobics training. Both terms describe the same product.

What height does a beginner step have?

For beginners a starting height of 10 to 15 cm is recommended. At this height the step-up movement is easily executable without too much load on the knees. As your fitness improves you increase the step gradually to 20 or 25 cm for more intensity.

Can I also do strength exercises on a step?

Yes, a robust step is also suitable for strength exercises such as triceps dips, incline push-ups and Bulgarian split squats. Always check the maximum user load of the model and choose a step specifically built for intensive use if you also want to do strength exercises.

How many calories do I burn with stepping?

That depends on your weight, intensity and duration of your training. As a guideline you burn approximately 300 to 500 calories per hour at moderate intensity step aerobics for someone of 70 kg. At higher intensity HIIT step training this can rise to 500 to 700 calories per hour.

Is a step also suitable for older people?

Yes, as long as the height is adjusted to the level. Starting at a low step of 10 cm is safe and low-threshold for older people. Step training improves balance, coordination and leg muscles, which contributes to fall prevention. Always consult a physiotherapist first when in doubt or with joint problems.

What is a step up box and is it the same as a step?

A step up box is generally a higher, cube-shaped box used for plyometric exercises and HIIT training. They are more heavily loadable and more stable than a standard aerobic step. A step is generally flatter, lighter and more focused on aerobics. For plyometric training with jumps a step up box is the better choice, for aerobics and standard step-ups a step suffices.