{"id":287979,"date":"2025-07-24T13:13:18","date_gmt":"2025-07-24T13:13:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/287979\/"},"modified":"2025-07-24T13:13:18","modified_gmt":"2025-07-24T13:13:18","slug":"natasa-stankovic-and-friend-aleksandar-crush-their-weekday-challenge-with-an-intense-workout-the-benefits-of-step-based-cardio-fitness-news","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/287979\/","title":{"rendered":"Natasa Stankovic and friend Aleksandar crush their weekday challenge with an intense workout; the benefits of step-based cardio | Fitness News"},"content":{"rendered":"

Dancer and model Natasa Stankovic<\/a><\/strong> 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, \u201c#Mondaychallenge.\u201d<\/p>\n

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.<\/p>\n

\"\"<\/p>\n

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?\u00a0<\/p>\n

Story continues below this ad<\/p>\n

How does incorporating an aerobic stepper into a cardio routine enhance endurance and calorie burn?<\/b><\/p>\n

Dr Vajalla Shravani, MPT, fitness and Pilates expert at Tone30 Pilates, explains, \u201cUsing 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<\/a> <\/strong>repeatedly, elevating heart rate and burning more calories.\u201d<\/p>\n

\n<\/blockquote>\n

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.<\/p>\n

Key form and posture tips for step-based jumps and torso twists<\/b><\/p>\n

Proper form is crucial for maximising benefits and avoiding injuries. \u201cWhen performing step-based jumps, land softly with a slight bend in your knees to absorb impact and protect your joints,\u201d says Dr Shravani. Keeping feet aligned and weight centered over the step helps maintain balance and reduces missteps.<\/p>\n

For torso twists, engaging the core and maintaining a neutral spine is essential. \u201cAvoid over-rotating to protect your lower back. Keep movements controlled rather than rushed to ensure stability and target the correct muscles,\u201d she adds. Warming up and gradually increasing intensity can further prevent injuries.<\/p>\n

How can step workouts be modified for strength training?<\/b><\/p>\n

\u201cHolding light dumbbells during step routines adds upper body work and increases overall muscle engagement,\u201d suggests Dr Shravani. Resistance bands can also provide extra tension for both the upper and lower body.<\/p>\n

Story continues below this ad<\/p>\n

Exercises like step-ups combined with squats or push-ups<\/a> <\/strong>on the stepper effectively target multiple muscle groups. \u201cPerforming slower, controlled movements maximises muscle contraction while keeping the heart rate elevated,\u201d she notes. These modifications allow for a balanced mix of strength and cardio in one workout.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t