Step Machine
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
This exercise is similar to training on a machine that simulates walking up and down stairs.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Step onto the machine and choose a suitable training program.
02
Parameters
Enter your age and weight for an accurate calorie estimate.
03
Difficulty
Set a comfortable resistance level and adjust it as you feel.
04
Rhythm
Step at a steady pace, lifting and lowering the feet without letting the pedals drop fully.
05
Heart rate
Hold the handles to monitor your heart rate.
06
Finish
Reduce the pace gradually and end the session with an easy walk.
Variants
Beginner
Start at a low difficulty for 10–15 minutes of stepping.
Middle
Train for 20–30 minutes at a medium resistance level.
Professional
Do interval work alternating high and moderate intensity.
Which muscles are working
The main load falls on the quads, glutes and calf muscles.
Benefits of the exercise
Strength
Strengthens the leg and glute muscles.
Simply
A simple, easy-to-follow cardio workout.
Balance
Builds endurance and trains the cardiovascular system.
Contraindications
Acute knee or hip pain.
Serious cardiovascular disease without medical supervision.
Dizziness and poor coordination.
Recommendations
Cardio
Train 20–30 minutes at a moderate pace 3–4 times a week.
Heart rate
Keep the pulse in a comfortable zone and slow down if you get breathless.
