How to Change the Workout Program on A Step Machine?

23 minutes read

To change the workout program on a step machine, follow these steps:

  1. Familiarize Yourself: Start by getting acquainted with the different workout programs available on your particular step machine. Refer to the machine's user manual or instructions to understand the options and features.
  2. Display Settings: Most step machines have a display where you can select and customize workout programs. Locate the display panel and power on the machine. You should see various buttons or options on the screen.
  3. Program Selection: Look for the button or menu that allows you to choose different workout programs. It may be labeled as "Programs," "Modes," or "Workouts." Press this button to access the program selection screen.
  4. Program Types: Different step machines offer various program types, such as hills, intervals, manual mode, fat burner, or heart rate training. Read the descriptions or check the user manual to understand the purpose or intensity level of each program.
  5. Program Customization: Once you've selected a program, you may have the option to further customize it. Some step machines allow you to adjust parameters like resistance, duration, or speed. Use the arrow keys, plus/minus signs, or numerical buttons to make modifications as needed.
  6. Start the Program: After customizing your workout program, use the start or enter button to begin. The display will show your chosen program and its parameters. Depending on the program, you may be prompted to increase or decrease the intensity throughout the workout.
  7. Monitoring Progress: Many step machines display real-time feedback during workouts, such as time elapsed, calories burned, distance covered, or heart rate. Keep an eye on this information to track your progress and make adjustments if needed.
  8. Switching Programs: If you want to change the program during your workout session, locate the button or menu that lets you switch programs. Some machines have dedicated buttons for toggling between programs, while others require you to exit the current program first before selecting a new one.
  9. Safety Precautions: Always follow safety guidelines while using a step machine. Start with a warm-up before engaging in any intense or challenging workout program. Maintain proper form, stay hydrated, and listen to your body's cues to avoid injury.


Remember, the exact steps to change workout programs on a step machine may vary depending on the brand and model. It's always a good idea to consult the user manual or seek assistance from the manufacturer's customer support if you encounter any difficulties or have specific questions about your machine.

Best Step Machines of March 2024

1
Sportsroyals Stair Stepper for Exercises-Twist Stepper with Resistance Bands and 330lbs Weight Capacity

Rating is 5 out of 5

Sportsroyals Stair Stepper for Exercises-Twist Stepper with Resistance Bands and 330lbs Weight Capacity

  • 【Twist Stepper with Resistance Bands】Twist action helps you tone thighs and buttocks, while achieving a challenging cardiovascular workout. Resistance Bands work arms, chest, back, and shoulders for total body workout. Perfect for weight-loss, body-shape,and daily exercise.
  • 【Hydraulic Drive System】European standard hydraulic cylinder strengthen on the stair stepping fitness machine let you enjoy your stair stepping fitness in a quiet environment without disturbing others. The internal super-energy spring that protects the joints and provides a good cushioning effect. Pay attention that the hydraulic tube need rest after 20-minutes exercises.
  • 【Oversized Pedals】Our mini stair steppers use oversized pedals with silicone anti-skid pad as well as the skid-resistant floor protectors to keep your balance when you exercise. Rubber shock-absorb cushions keep mini step machine quite.
  • 【LED Monitor】The LED monitor on the mini stepper can clearly record exercise time, count, calories burned total count,and distance in mile. The screen on the monitor is twice as big as that of other fitness stepper exercises equipments. It is convenient for you to know your exercise situation and make your next exercise plan.
  • 【Fully assembled】This portable stair stepper is fully assembled and space-saving. It only takes 0.23 SquareMeters of space. No worry, we provide lifetime customer service and support!
2
Sunny Health & Fitness Twist Stair Stepper Machine with Handlebar – SF-S020027 Silver

Rating is 4.9 out of 5

Sunny Health & Fitness Twist Stair Stepper Machine with Handlebar – SF-S020027 Silver

  • 【LOW-IMPACT】The Twist Stair Stepper low-impact workout experience, allowing users to tailor intensity levels, engage in effective cardio, target leg muscles, incorporate interval training.
  • 【TWISTING STEPS】The lateral side-to-side action imparts a fluid step motion, engaging different muscles compared to conventional step machines, providing a comprehensive and dynamic workout experience.
  • 【STURDY HANDLEBAR SUPPORT】The sturdy handlebar provides essential support and balance, allowing users to maintain proper posture and stability during their workouts, ensuring a safe and effective exercise experience.
  • 【LCD MONITOR WITH COMPREHENSIVE METRICS】The integrated LCD monitor displays essential metrics including calories burned, step count, scan function, and total count, offering users real-time feedback on their progress.
  • 【QUIET AND SMOOTH】Equipped with quiet and smooth hydraulics, ensuring a noise-free and seamless workout experience. This feature allows users to exercise without disturbing others, making it ideal for home use and distraction-free workouts.
  • 【HEIGHT ADJUSTMENT & CUSTOMIZED INTENSITY】The Stepper offers adjustable step height, allowing users to customize the intensity of their workouts. By altering the step height, individuals can tailor the resistance levels to match their fitness goals.
3
KitGody Mini Steppers for Exercise, Stair Stepper 330 lb Capacity, Workout Stepper Machine for Exercise at Home, Step Machine with Resistance Bands, Piano Black

Rating is 4.8 out of 5

KitGody Mini Steppers for Exercise, Stair Stepper 330 lb Capacity, Workout Stepper Machine for Exercise at Home, Step Machine with Resistance Bands, Piano Black

  • ✅【What can you achieve?】Through scientific training with the use of mini stepper with resistance bands, you can better, effectively, and scientifically exercise all muscle groups in your body, BURN FAT, shape your body, effectively target areas such as your CALVES, THIGHS, GLUTES, ABDOMEN, BACK, ARMS, SHOULDERS, etc. It helps you maintain the physique you desire, be more confident and healthy, while also protect your knee joints.
  • ⚙️【Dual Hydraulic Drive System】 KitGody stepper is built with high-quality 2MM thick steel and advanced hydraulic system which provides balance and can withstand a weight of 330 lbs.
  • ⏱️【Track Your Progress】 The smart LED digital monitor can clearly accurately record the number of steps, exercise time and calories. Make your exercise more scientific, reasonable, and effective.
  • 🔇【Super Quiet Design】 The bottom of the workout stepper is equipped with a 3D shock-absorbing pad. During exercise, it operates at a decibel level of 43 dB, ensuring a quiet workout that does not disturb other people.
4
Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands

Rating is 4.7 out of 5

Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands

  • Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands
5
Niceday Steppers for Exercise, Stair Stepper with Resistance Bands, Mini Stepper with 300LBS Loading Capacity, Hydraulic Fitness Stepper with LCD Monitor

Rating is 4.6 out of 5

Niceday Steppers for Exercise, Stair Stepper with Resistance Bands, Mini Stepper with 300LBS Loading Capacity, Hydraulic Fitness Stepper with LCD Monitor

  • 【Easiest Fitness Equipment】The Niceday stepper accelerates the fat burning of the buttocks and legs through continuous stepping. Persistent use can quickly reduce the lower limbs' fat and enhance muscle strength, achieving the goal of lifting buttocks and thinning legs.
  • 【100% pre-assembled】 The Niceday stepper is ready to use right out of the box. The compact size fits in any limited space, so you can start stepping anywhere. It is an enjoyable workout no matter stepping while watching TV or doing leg training beside a standing office desk.
  • 【Absolute Stability & 300LBS Loading Capacity】The loading structure of the Niceday stepper is made of 1.5MM thick commercial steel, which ensures absolute stability and 300LBS loading capacity.
  • 【Dramatically Fat Burning】Niceday stepper's resistance comes from the smoother & quieter hydraulic system. The dual hydraulic cylinder design ensures stability while dramatically increasing resistance and fat-burning volume.
  • 【High Aerobic Exercise】Niceday stepper will maintain high resistance for 30 minutes in each exercise cycle to help you burn fat quickly. The resistance will gradually decrease after 30 minutes to help you keep in the aerobic state and achieve the best exercise effect.
  • 【Whole Body Exercise】The Niceday Stepper contains two high elastic resistance bands. You can perform upper body exercises while stepping to achieve the goal of the whole body burning fat and sculpting.
6
Sunny Health & Fitness Mini Stepper for Exercise Low-Impact Stair Step Cardio Equipment with Resistance Bands, Digital Monitor, Optional Twist Motion Stepper , Black

Rating is 4.5 out of 5

Sunny Health & Fitness Mini Stepper for Exercise Low-Impact Stair Step Cardio Equipment with Resistance Bands, Digital Monitor, Optional Twist Motion Stepper , Black

  • 【ORIGINAL STEPPER】 With a legacy of over 20k+ 5-star reviews, this is the perfect portable stair step machine. With its sleek and compact form, you can achieve your cardio goals anywhere, whether you're watching TV or working at your standing desk.
  • 【 FULL BODY WORKOUT 】Dive into a holistic fitness routine! Engage your core, glutes, arms, and shoulders with this compact low-impact cardio training equipment. The included resistance bands ensure every part of your body gets a workout.
  • 【 TRACK YOUR FITNESS 】 Stay informed with the LCD monitor, tracking steps, time, and calories burned. Shape your exercise regime to be more effective and aligned with your goals.
  • 【 RESISTANCE BANDS 】 Boost your workout with 2 removable resistance bands. Target over 20 core muscles, enhancing toning for your chest, back, and shoulders, all while engaging in a low-impact aerobics routine.
7
Sunny Health & Fitness Total Body 2-in-1 Stepper Machine, Total Body Workout, Adjustable Hydraulic, LCD Monitor, Resistance Bands, Non-Slip Pedals - SF-S0978

Rating is 4.4 out of 5

Sunny Health & Fitness Total Body 2-in-1 Stepper Machine, Total Body Workout, Adjustable Hydraulic, LCD Monitor, Resistance Bands, Non-Slip Pedals - SF-S0978

  • 【COMPLETE BODY WORKOUT COMBO】The 2-IN-1 Stepper engages your glutes, quads, hamstrings, and calves with step-ups and downs, while the integrated arm resistance bands simultaneously challenge your biceps, triceps, shoulders, and core.
  • 【TRACK YOUR FITNESS】Stay informed and motivated with our digital monitor, displaying essential metrics including Time, Calories burned, Steps Per Minute (SPM), and Count. Track your progress in real-time and stay on target with your fitness goals.
  • 【CUSTOMIZABLE WORKOUT EXPERIENCE】Tailor your workout to your desired intensity using the adjustable hydraulic step height. Additionally, you can personalize your arm workout with the included bands. Achieve a full-body workout for any fitness level.
  • 【SMOOTH AND QUIET STEPPING MOTION】Experience the smooth, quiet, and low-noise operation of two hydraulic cylinders, delivering consistent and reliable intensity while ensuring peace. Each step on the stepper is both comfortable & controlled.
  • 【COMPREHENSIVE LCD MONITOR】Easily track step count, time elapsed, calories burned, and total count on the user-friendly LCD display. Stay informed, set goals, and stay motivated during your fitness journey.
8
ACFITI Mini Steppers for Exercise at Home, Stair Steppers Machine with Super Quiet Design, Hydraulic Twist Stepper with Resistance Bands,Portable Home Exercise Equipment,330lbs Weight Capacity

Rating is 4.3 out of 5

ACFITI Mini Steppers for Exercise at Home, Stair Steppers Machine with Super Quiet Design, Hydraulic Twist Stepper with Resistance Bands,Portable Home Exercise Equipment,330lbs Weight Capacity

  • 15 MINS FAST FAT-BURNING: By simulating stair climbing movements, 2023 UPGRADED ACFITI stair stepper offers a low-impact but high-efficiency aerobic exercise. In just 15 minutes, it enables you to exercise your CALVES, THIGHS, GLUTES, ABDOMEN, BACK, ARMS, SHOULDERS, etc, helping you shape a toned body.
  • DUAL HYDRAULIC DRIVE SYSTEM & SUPER QUIET: ACFITI stepper utilizes a dual-hydraulic drive system that provides stable resistance.The Shock-absorbing rubber pads at the end of the pedals effectively reduce the noise, creating a quieter and more enjoyable workout environment while prioritizing your safety.Pay attention that the hydraulic tube need rest after 20-minutes exercises.
  • TWIST STEPPER WITH RESISTANCE BANDS: Compared with other steppers in the market, our mini stepper can allow you to twist the waist at the same time, making your whole body movement larger. Perfect for weight-loss, body-shape,and daily exercise. This resistance band can be removed at any time.
  • SAVE TIME AND MONEY: Bid farewell to bulky and expensive equipment. ACFITI stair stepper machine is designed for those who value an active lifestyle but struggle to find time for outdoor activities or gym visits. With small but mighty design, you can exercise at any time and anywhere, effortlessly incorporating more movement even on busy days.
9
ZIWWVY Stepper Machine with Resistance Bands & Handlebar, Mini Stepper with 300LBS Weight Capacity, Twist Stepper for Full Body Workout, Adjust Step Height, Smooth & Quiet, Step Machine for Men Women

Rating is 4.2 out of 5

ZIWWVY Stepper Machine with Resistance Bands & Handlebar, Mini Stepper with 300LBS Weight Capacity, Twist Stepper for Full Body Workout, Adjust Step Height, Smooth & Quiet, Step Machine for Men Women

  • 【Full-Body Workout】The ZIWWVY twist stepper with handlebar can not only train your legs, buttocks and hips but also your arms, shoulders, biceps with expander training bands. It also defines you an optimal and joint-friendly training device for holistic training for the entire body.
  • 【Step up to Safety and Stability】Experience a workout like no other with ZIWWVY stepper featuring a secure handlebar. Designed with your safety in mind, this sturdy machine provides exceptional stability, allowing you to focus on your fitness goals with confidence.
  • 【Silent Operation】We utilizes the industry's quietest dual hydraulic cylinder as its resistance source. With its unique interior design, it ensures an exceptionally quiet workout experience. Enjoy your exercise routine in peaceful surroundings, as the stepper operates silently without causing any disturbance.
  • 【Stay on Top of Your Fitness】The LCD monitor allows you to easily track and record essential workout metrics such as step count, training time, and calories burned. By providing real-time feedback, we ensure that your exercise is both purposeful and efficient. Whether you want to monitor your progress or make adjustments to your routine, the meter is there to assist you every step of the way.
10
2-in-1 Elliptical & Stair Stepper with Curve-Crank, HIIT Home Gym Machine, 1 Year Warranty - BST800 by Body Power

Rating is 4.1 out of 5

2-in-1 Elliptical & Stair Stepper with Curve-Crank, HIIT Home Gym Machine, 1 Year Warranty - BST800 by Body Power

  • ELLIPTICAL 2023 TECHNOLOGY: The curved crank applies constant tension to the X and Y axes, delivering a dead-zone-free rotation as you step. With a smooth operation and efficient motion, you can get the most out of your cardio workout equipment for home workouts.
  • RESISTANCE TRAINING MACHINE AT HOME: The ergonomic crank allows you to easily and safely adjust the resistance level while still running for a full indoor HIIT workout. It features an LCD screen that tracks and displays calories burned, time, speed, and distance.
  • 2 IN 1 HIIT TRAINER FOR HOME: An oval path with synchronized handlebars, plus stepper movement provides a total body workout in a space-saving elliptical machine that combines the benefits of a vertical climber, an elliptical trainer, and an exercise stepper & stair climber.
  • PERSONAL & FAMILY FITNESS MACHINE: With a compact design, 2 in 1 motion, patented curve-crank technology, transport rollers, and an LCD screen, this is the perfect home workout machine for anyone who wants to exercise in their home, apartment, or fitness room.


How to cool down after a step machine workout?

After a step machine workout, it is important to cool down properly to allow your body to recover and avoid muscle soreness. Here are some steps to cool down effectively:

  1. Gradually reduce the intensity: Once you finish your workout, gradually decrease the intensity of the step machine by slowing down your pace. This allows your heart rate to gradually decrease, preventing sudden changes that can be stressful for your body.
  2. Easy cardio activity: Engage in low-intensity cardio exercises such as walking or light jogging for 5-10 minutes. This helps to gradually bring your heart rate back to a normal level, and aids in flushing out waste products from your muscles.
  3. Stretching: Perform stretches that target the muscles used during the step machine workout. Focus on stretching your calves, quadriceps, hamstrings, hips, and glutes. Hold each stretch for about 15-30 seconds without bouncing, and remember to breathe deeply.
  4. Hydration: Drink plenty of water to replace the fluids lost during your workout. This helps prevent dehydration and aids in muscle recovery.
  5. Relaxation: Take a few minutes to relax and calm your body and mind. You can try deep breathing exercises, meditation, or gentle yoga to promote relaxation and reduce post-workout stress.


By following these steps, you can effectively cool down after a step machine workout, allowing your body to recover and prepare for the next session.


What is the optimal workout duration for weight loss on a step machine?

The optimal workout duration for weight loss on a step machine can vary depending on several factors, including the individual's fitness level, intensity of the workout, and overall goals. However, a general guideline for weight loss is to aim for at least 150 to 300 minutes of moderate-intensity aerobic exercise per week. If you choose to use a step machine, you can break down this duration into daily or weekly sessions to suit your schedule and fitness level.


It's important to note that while the duration of the workout is important, the intensity of the exercise is also a crucial factor for weight loss. To optimize weight loss, it's recommended to perform high-intensity interval training (HIIT) on the step machine. This involves alternating between short bursts of high-intensity exercise and periods of recovery or moderate exercise.


Remember that engaging in any physical activity regularly is beneficial for weight loss, so finding a duration and intensity that you can consistently maintain is key.


How many calories can you burn on a step machine?

The number of calories burned on a step machine depends on various factors such as weight, intensity, and duration of the workout. On average, a person weighing around 155 pounds (70 kg) can burn approximately 500-600 calories per hour on a step machine. However, this number can vary significantly based on individual factors and the intensity of the workout.


What is the recommended warm-up time before starting a step machine workout?

The recommended warm-up time before starting a step machine workout is typically around 5 to 10 minutes. This allows your body to gradually increase its heart rate, circulation, and body temperature, preparing your muscles and joints for the upcoming exercise. During the warm-up, you can opt for light cardio activities like walking or jogging in place, dynamic stretching, or low-intensity movements on the step machine itself, gradually increasing the intensity as you progress towards the actual workout.


How to incorporate intervals into your step machine workout?

To incorporate intervals into your step machine workout, follow these steps:

  1. Warm up: Start your workout with a 5-10 minute warm-up by stepping on the machine at a moderate pace.
  2. Increase intensity: After your warm-up, increase the resistance or speed on the step machine to a challenging level that you can sustain for short bursts of effort.
  3. Work interval: Begin your intervals by pushing yourself hard for a set amount of time, such as 30 seconds to 2 minutes, depending on your fitness level and goals. During this time, increase your speed, resistance, or both, to elevate your heart rate and intensify your effort.
  4. Active recovery: Once the high-intensity interval is complete, bring your speed and resistance back down to a comfortable level for a recovery period. This active recovery should be about the same length as your high-intensity interval or slightly longer.
  5. Repeat: Continue alternating between high-intensity work intervals and active recovery periods for the duration of your workout. Aim to complete 4-10 intervals, depending on your fitness level and available time.
  6. Cool down: Finish your workout with a 5-10 minute cooldown, gradually reducing the pace and resistance on the step machine.


Tips:

  • Start with shorter intervals and gradually increase the duration and intensity as your fitness improves.
  • Experiment with different interval lengths and intensities to keep your workout challenging and prevent plateauing.
  • Incorporate variations in interval work, such as increasing resistance during one interval, increasing speed in another, or combining both.
  • Listen to your body and adjust the intensity or duration of intervals if needed.
  • Don't forget to stay hydrated during your workout and stretch afterwards to prevent muscle soreness.
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