Dancer and model Natasa Stankovic recently shared a glimpse of her morning cardio routine, showcasing an intense workout session with her friend Aleksandar Alex Ilic. Sharing the clip, Natasa wrote in the caption, “#Mondaychallenge.”
The video featured the duo performing exercises on an aerobic stepper, incorporating jumps and torso twists. Their routine combined basic yet effective movements that elevate heart rate and engage multiple muscle groups.
Step-based cardio workouts are known for improving endurance, coordination, and overall cardiovascular health. But how effective are these exercises for long-term fitness goals?
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How does incorporating an aerobic stepper into a cardio routine enhance endurance and calorie burn?
Dr Vajalla Shravani, MPT, fitness and Pilates expert at Tone30 Pilates, explains, “Using an aerobic stepper introduces vertical movement that engages more muscle groups and increases workout intensity. Unlike floor-based exercises, stepping requires you to lift your body weight repeatedly, elevating heart rate and burning more calories.”
This repetitive elevation enhances cardiovascular endurance while targeting lower body muscles like the quadriceps, hamstrings, and glutes. Adding movements such as jumping and twisting further boosts calorie burn and improves coordination, making it a dynamic and effective workout.
Key form and posture tips for step-based jumps and torso twists
Proper form is crucial for maximising benefits and avoiding injuries. “When performing step-based jumps, land softly with a slight bend in your knees to absorb impact and protect your joints,” says Dr Shravani. Keeping feet aligned and weight centered over the step helps maintain balance and reduces missteps.
For torso twists, engaging the core and maintaining a neutral spine is essential. “Avoid over-rotating to protect your lower back. Keep movements controlled rather than rushed to ensure stability and target the correct muscles,” she adds. Warming up and gradually increasing intensity can further prevent injuries.
How can step workouts be modified for strength training?
“Holding light dumbbells during step routines adds upper body work and increases overall muscle engagement,” suggests Dr Shravani. Resistance bands can also provide extra tension for both the upper and lower body.
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Exercises like step-ups combined with squats or push-ups on the stepper effectively target multiple muscle groups. “Performing slower, controlled movements maximises muscle contraction while keeping the heart rate elevated,” she notes. These modifications allow for a balanced mix of strength and cardio in one workout.