15 Dec

How You Can Burn 26% More Calories in A Workout—A Case Study using an Aerobic Step

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The Benefits of using an Aerobic Step

How You Can Burn 26% More Calories in A Workout—A Case Study (How I Did It)

If you use one of my links to purchase something it helps support my business.  Thank you! (No hard feelings if you don’t.)  You can get more information about that here.

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 an aerobic 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:

the overall results of my case study that show the percentage increase in calories burned doing step exercises

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 aerobic step with 2 risers per side.

That’s impressive.


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.


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!


I know you want more details so here’s how I got the data…

exactly what I did to conduct my case study

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:

the results of each test in my Case Study

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.


READ THIS ARTICLE for help understanding more about the different styles of steps and kinds of exercises you can do with them.

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 aerobic (exercise) 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.  


Plyo Hiit Two

Ready to try this workout? Buy Plyo HiiT Two Now!


Ready to try this workout?  Good idea! Buy Tabatacise Now!

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.

Ready to try this program? Buy To the Max Now!

PHA Training

*PHA Training is a sculpting routine so you’ll also need dumbbells for this workout.  You can read my review of PHA Training here.

Ready to try one of my favorite sculpting routines? Buy PHA Training Now!


Thank you for stopping by!

Have an amazing workout!





“Life is complicated. Fitness doesn’t have to be.”

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How You Can Burn 26% More Calories in Every Workout--A Case Study by One Strong Southern Girl-I'll show you exactly how I burn 26% more calories in a workout so you can do it, too.


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