Stepper Instructions

Written by elyse james
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Stepper Instructions
A stepper burns calories and works your muscles at the same time. (Stephanie Hager - HagerPhoto/Brand X Pictures/Getty Images)

A stepping machine, or stepper, is a piece of exercise equipment designed to provide cardiovascular exercise and work the muscles in the legs, thighs and glutes. Steppers mimic the action of climbing stairs --- an excellent exercise for the lower body. If you have never used a stepper before, learn how to improve your stepping posture to maximise workout effectiveness.

Skill level:


  1. 1

    Warm up your muscles by performing stretching exercises. You should always stretch properly before performing any cardiovascular activities to avoid straining a muscle.

  2. 2

    Set the program you would like to complete. Most modern steppers come equipped with a digital display that allows you to choose your level of difficulty, set different exercise programs, and insert your weight and age to properly calculate how many calories you burn.

  3. 3

    Put your feet in their designated spots and begin your stepping workout. Start out at a slower rate and lower resistance as your body warms up. Beginner steppers should aim for six to 12 minutes on a lower level of intensity. Intermediate steppers can aim for longer periods of time on a higher intensity level.

  4. 4

    Keep your back upright and use your hands for balance by holding onto the machine. This will improve your overall technique.

  5. 5

    Finish your workout with a five minute cool-down session at a lower intensity.

  6. 6

    Wipe down the machine using a damp cloth and sanitary spray.

Tips and warnings

  • If you are going to be stepping for more than 10 minutes, bring a water bottle to keep you hydrated for the duration of your workout.

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