You may be wondering how many calories a does a mini stepper burn?
Well this depends on a number of factors, but a good rule of thumb to follow to give you an estimate of mini stepper calories burned is:
5 minutes – 29 kcal
10 minutes – 58 kcal
20 minutes 117 kcal
30 minutes – 175 kcal
45 minutes – 263 kcal
1 hour – 350 kcal
Bear in mind this depends on factors such as age, fitness level, weight and gender. Lets dive into this in more detail.
What’s a Mini Stepper?
A mini stepper is a smaller version of a Stairmaster-type machine. Consisting of two pedals that move up and down, mini steppers give a step workout, burning calories and toning legs.
Some mini steppers have handles to help users keep their balance when standing to use the machine.
They can also be used while seated, which adds versatility.
A mini stepper can be an affordable and space-saving option for cardio at home if you don’t have the space or budget for a large piece of gym equipment.
How Many Calories Can You Burn on a Mini Stepper?
The number of calories you can burn while using a mini stepper varies, depending on several factors. Larger people torch more calories since it requires more energy for them to move. But I always recommend using a calorie counting watch to accurately count for each workout like this:
Typically, a 160-pound person will burn about 250 calories by mini-stepping for 30 minutes, according to The Arizona Republic’s website AZ Central. Heavier people will likely burn more calories, and lighter people will burn fewer calories.
Mini stepping can also be done seated, but it doesn’t burn as many calories that way. Using a mini stepper while sitting at a desk can burn about 100 calories an hour.
Running beats mini-stepping as a calorie-burner. Running for about a half-hour will burn 280 and 520 calories, depending on your weight and speed.
Using a full-size stepper or a mini stepper will burn about the same number of calories, but experts say that using a larger machine may result in a more intense workout.
Are Mini Steppers Good for Weight Loss?
A calorie burned is a calorie burned. The best exercise is the one that you’ll do, building the good health habit of getting cardiovascular workouts most days of the week.
Just exercising your heart and lungs for 30 minutes a day with a light to moderate workout will show results in a short time.
Using a stepper exercise for mini stepper weight loss adds up in calories burned. Using our figure of 3,600 calories burned in a month by using a mini stepper for 30 minutes five days a week, you could lose more than 12 pounds over a year, even if you made no changes in your diet.
These little exercise machines can have a large impact on your cardiovascular health, too, helping you keep your heart and lungs healthy with regular exercise.
Since mini steppers are convenient and affordable, using them at home couldn’t be easier.
How many calories you burn on your mini stepper depends on your weight and how long and intensely you exercise. Regular exercise at a moderate rate will pay off more than heavy exercise done less often.
A mini stepper regularly used for just a half-hour can burn a surprising number of calories.
Adding a mini stepper will turn any spot in your home into your workout space. Mini steppers will pay maximum benefits, if you put the work in. Let’s look at how to burn more calories on a mini stepper.
How to Burn More Calories on a Mini Stepper?
Increase the intensity
The more intense of a workout routine you do, you’ll ultimately burn more calories. Using the benefits of the mini steppers versatility allows you to not only change the resistance of the steps but also the speed.
Some are equipped with an adjustable incline which can also be utilised to increase intensity of your mini stepper workout.
A popular workout protocol for burning calories is high intensity interval training (HIIT). This type of workout involves alternating between bouts of moderate to low intensity exercise and high intensity in a given time period.
This type of workout works well on a mini stepper and increases overall calorie burn. A big benefit of doing interval training is that it decreases the amount of time you’re using the mini stepper because you work at a higher intensity over a short period of time.
If high intensity training isn’t for you and you prefer a steady state workout then simply increase the amount of time you’re using the mini stepper. The number of calories burned does depend on the weight of the individual but everyone can benefit from adding an additional 5 minutes onto the end of their workout.
The best way to increase duration is to do this gradually. If you are doing your mini stepper workout daily, add 1 minute on per day to steadily increase the intensity and calorie burn.
Add Strength Training
We’ve already established that using a mini stepper burns calories but incorporating a supplementary strength training programme adds fuel to the fire. While mini stepper offer an element of muscle strength training you can add in body squats or push ups if you’re working out at home.
Alternatively, try carrying some hand weights or wearing ankle weights which will make the movement more difficult.
Calories Burned Step Machine
Ultimately the mini stepper workout provides a great cardiovascular exercise and burns calories. Calorie burn does depend on a lot of factors such as age, height, weight and fitness levels. But if you want to burn calories at home, step your way through a fat loss journey on a mini stepper.
Most mini steppers display calories on their built in console on the frame which can help monitor your daily calorie burning targets.