A mini stepper can help you be happier with what you see on the scale.
A mini stepper offers both portability and convenience relative to other exercise machines such as full-sized steppers. You might wonder if you'll be sacrificing weight loss for convenience, but you can lose significant weight with the right stair-stepping routine. Your workout, however, isn't the only factor determining whether you lose weight.
Exercising with a mini stepper will blast calories to help you on your weight loss journey.
Feel the Burn
Stair steppers provide cardiovascular exercise that provides a particularly strong workout in the legs and hips. Cardiovascular exercise burns more calories than weight training or targeted exercises. If you travel a lot or work long hours, a portable mini stepper can help you get cardiovascular exercise wherever you go, and the relatively small size of mini steppers means you won't be limited by the weather and can get indoor cardio any time. More intense stair stepping at a rapid pace will yield faster weight loss, but even a slow rate of exercise will burn some calories.
Put the Time In
The number of calories you'll burn with a mini stepper depends on the intensity and length of your exercise routine as well as your current physical condition and weight. Larger people require more energy to move their bodies, so heavier people will burn more calories with a mini stepper. On average, a 125-pound person will burn 180 calories in 30 minutes of stepping, while a 185-pound person will burn 266 calories, according to Harvard Health Publications. A pound of fat is equal to 3,500 calories. So, if you weigh 185 pounds you'll need to spend about 6 ВЅ hours on the stepper to burn the equivalent of a pound of fat.
Increase the Intensity
You'll burn more calories with a more intense workout routine, and a mini stepper offers significant versatility. You might change your mini stepper's settings so you can step at a more rapid pace. If your stepper has the option, consider setting it to a higher incline or adding more resistance. Interval training also can help. Try stepping at a rapid, running pace for one to two minutes, then slowing to a moderate walk for one to two minutes, continuing this pattern for the duration of your routine.
Incorporate Strength Training
Although you can lose weight with a mini stepper alone, the U.S. Centers for Disease Control and Prevention recommends that adults do strength-training routines that work all major muscle groups at least two days per week. While mini steppers offer some muscle training, you can maximize your benefits by adding exercises such as squats, pushups or leg presses to your exercise routine. Carrying hand weights as you use your stepper can help you combine the benefits of stepping with strength training.
Consider Your Diet
Because you'll have to work many hours on a mini stepper to lose even a pound a week, weight loss can be slow if a mini stepper is your only tool. You can speed up your weight loss routine by eating a healthy, reduced-calorie diet. Cutting a few hundred calories each day by, for example, cutting out excess snacks and high-calorie drinks can help you create a caloric deficit. This deficit, which occurs when you burn more calories than you take in, can help you lose weight much more quickly.