The Benefits of using an Exercise Step
How You Can Burn 26% More Calories in A Workout—A Case Study (How I Did It)
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I’m going to tell you how I burn 26% more calories in my workouts today than I did a few years ago.
Who doesn’t want to burn more calories (in the same amount of time) when they exercise?
Just like you, I’m really busy. I have 5 kids, a husband, a job and a lot of places to be and things to do.
Whenever I do something (especially exercise) I want to do it the best way I can in the least amount of time.
That means I’m always looking for ways to make my fitness routine more efficient.
I started doing workouts that incorporate an exercise step a few years ago and I noticed that I always seemed to burn more calories when I was doing exercises that used a fitness step than most of the other workouts I did (for the same amount of time) that didn’t use a step.
So, I decided to gather some data to see exactly how the numbers compared.
In this post I’ll show you exactly how I got the following results:
I burned 20% (19.8%) more calories doing the same exercises with one riser on each side of my platform (compared to doing the same exercises on the floor without a step) and 26.2% more calories using an exercise step with 2 risers per side.
WHAT DOES THAT REALLY MEAN?
Using these results I can say that if I did the same workout (as in my study) without a step 3 times a week I’d burn about 606 calories.
And if I did the same workout with a step and 2 risers on each side 3 times a week I’d burn about 765 calories.
IT ADDS UP TO BIG RESULTS
Have you ever read an article that suggests you make a few small changes in your diet (like stop putting cream in your coffee or sauce on your food) to lose weight?
It’s because the little numbers add up over time and lead to big results.
53 calories per workout might not seem like a big difference but it adds up fast.
That’s equal to 159 calories more a week, 636 calories more a month and 7632 more a year!
SHOW ME THE WORKOUT
I know you want more details so here’s how I got the data…
So, you can see that the exercises I did aren’t difficult (no dance skills required). I pulled them from different videos I do regularly with instructors like Cathe Friedrich.
*Here’s a link to the Polar A300 heart rate monitor (like the one I used in my case study) if you want to gather some of your own data and don’t already have a heart rate monitor.
Here’s a more detailed breakdown of the results of each session of exercises:
I’ve been recommending step exercises for years. Now I have data to back up the advice.
Not only will you most likely burn more calories using a step in your workout, you’ll add variety and fun, too.
READY TO BURN MORE CALORIES IN EVERY WORKOUT?
And work on incorporating a few step workouts into your weekly fitness routine so you can start burning more calories, too.
*I recommend Cathe Friedrich workouts if you want to see a pro making the best use of an exercisee step.
Check out the 4 routines below that all use a workout step in slightly different ways. You can use the links to purchase the workouts yourself.
STEP WORKOUTS I LOVE:
Plyo Hiit Two
To the Max
*Cathe Friedrich uses 3 risers per side (and dumbbells) in some parts of the routine. You can do the entire workout with only 2 risers per side, though.
*PHA Training is a sculpting routine so you’ll also need dumbbells for this workout. You can read my review of PHA Training here.
Thank you for stopping by!
Have an amazing workout!
“Life is complicated. Fitness doesn’t have to be.”
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