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A stepper is a small, inexpensive and easy-to-use home fitness device that can burn calories and help you with your weight loss program. While you shouldn’t rely on one piece of equipment for your weight loss, a stepper can provide an effective workout that can boost your metabolism and burn fat.

The variety of workouts you can do depends on the design of your stepper, but each should be beneficial after 15 minutes of use.

Step 1: Stretching

Stretch for 5 minutes before using your stepper. It doesn’t matter what kind of stretching you do; stretching will warm up your muscles before you begin aerobic exercise, which will reduce your risk of injury and discomfort. Don’t push yourself too hard at first; the goal is not to be a gymnast, but to wake up your body.

Step 2: the right resistance

Adjust your stepper’s resistance to one of its lower resistance settings while you are learning to use the machine. Most steppers have a dial near the feet or on the pistons that you can set to adjust the resistance. The more you choose a good stepper, the more likely you are to have levels with real differences in resistance.

Step 3: the ideal position

Stand with both feet on the stepper. Although some machines can be used in a seated position, you’ll burn more calories standing because you’re engaging more of your body.

Also, it’s not the same part of the calves that work when you’re sitting, and standing movements work more on the visible part of the calf, the part that shows people whether you’re athletic or sedentary.

Step 4: Where to put your hands

Grabbing the handles of the stepper is optional for the upper body. In fact, you can find a lot of machines without handles. Do not lean or put weights on these handles, as this will reduce the intensity of the workout and you will burn fewer calories.

Remember to keep your hands on them so you don’t get sore wrists at the end of the workout.

Step 5: Leg Push

Press down on the stepper, alternating legs. The movement should feel like you’re climbing stairs. Swing your arms normally as you walk.

Step 6: Split

Vary your workout with occasional low-intensity “sprints. This will keep your routine more interesting and also engage different muscle fibers for a more complete workout.

Step 7: Increase the duration

Climb on your stepper for 15 to 30 minutes, increasing the resistance if you feel the workout is too easy. Fifteen minutes on the stepper will burn 90 calories. This makes it an easy activity to fit into your morning routine.

Step 8: Work other muscles

Add upper body exercises to your routine as you progress. Hold small dumbbells in your hands or wear wrist weights while walking to burn even more calories and tone your arm and shoulder muscles. This should not interfere with your posture or you will be made. The goal is not to carry as much as possible, but to have a variety of efforts.

Step 9: Extend the session

Incorporate other exercises into your workout routine. By extending the session to get to an hour-long workout 3-4 times a week, you’re putting your best foot forward to lose weight and keep it off. Your workout can include squats, push-ups, crunches, knee raises, jumping rope… There are plenty of ideas!

Tips: Steppers aren’t everything

Combine a sensible diet with your workout plan to lose the most weight.