Burn 150+ Calories in Fun Step Class Workouts for Weight Loss

Burning Calories in Step Class - A Fun Way to Shed Extra Pounds

Step classes have become a popular group fitness activity for many individuals looking to burn calories and lose weight. Stepping up and down on a platform to energetic music provides an excellent cardio and lower-body strength training workout. Read on to learn more about how many calories you can expect to burn in a step class session.

What is Step Class?

Step classes utilize a step platform, usually adjustable in height from 4-12 inches, along with energetic choreographed movements set to music. The movements include stepping up and down on the platform in different patterns, as well as other athletic motions like hopping, kicking, and jumping. Step routines help improve cardiovascular fitness, lower body and core strength, coordination, balance, and flexibility. Classes are led by certified instructors who direct participants through choreographed step patterns, including layers of movements for beginner, intermediate, and advanced levels. Step sessions typically last 45-60 minutes.

Calorie Burn from Step Class

The number of calories burned during a step class can vary substantially based on the intensity and duration of the workout. However, on average, a 155 lb (70 kg) individual can expect to burn the following calories in a 60-minute step session:

• Low intensity: 300 calories
• Moderate intensity: 374 calories
• High intensity: 448 calories

Heavier individuals burn more calories for the same exercise duration, while lighter individuals burn fewer. For example, a 185 lb (84 kg) individual may burn around 360 calories at a low intensity step class, while a 125 lb (57 kg) person may burn around 240 calories.

Factors That Impact Calorie Burn

Several factors account for the wide range in calories burned during step class including:

• Body weight - Heavier people burn more calories for the same exercise duration as lighter people.
• Intensity - Higher intensity step routines with more complex choreography burn more calories than lower intensity routines.
• Step height - Using a higher step platform requires more effort and burns extra calories.
• Experience level - Beginners tend to burn fewer calories as they learn routines.
• Conditioning level - Individuals with higher cardiovascular fitness tend to burn more calories.

Tips to Maximize Calorie Burn

Here are some tips to help maximize the number of calories burned during step class sessions:

• Use a higher step platform for more lower body challenge.
• Focus on speed, power, and intensity in your movements.
• Minimize rest breaks between songs.
• Maintain high intensity for the full duration of class.
• Add arm movements to engage your upper body too.
• Wear a heart rate monitor and aim to stay in your target zone.
• Stay well-hydrated during the high intensity workout.

Step Class Benefits Beyond Calorie Burn

While step class can help create a significant calorie deficit for weight and fat loss, it also provides many other physical and mental benefits including:

• Improved cardiovascular endurance
• Increased lower body strength
• Enhanced balance and coordination
• Reduced risk of injuries
• Elevated mood from endorphins
• Opportunity to socialize
• Fun way to improve fitness

Sample Step Class Workout

Here is an example of what a moderate intensity 60-minute step class may look like:

• Warm-up - 5 minutes of marching, side steps, knee lifts, etc. to get heart rate up.
• Step basics - 10 minutes revisiting basic step patterns like repeaters, V-steps, straddle downs, etc.
• Choreography - 20 minutes learning a new step routine involving hop turns, power moves, and arm variations.
• Cardio - 10 minutes of faster-paced non-stop stepping with challenging choreography.
• Toning - 10 minutes of lunges, squats, kicks, and other muscle-sculpting exercises.
• Stretch - 5 minutes of stretching lower body and core.

Trying Step Class for Weight Loss

Step class provides an excellent opportunity to have fun while shedding calories and body fat. Consider trying it out 2-3 days per week, working up to higher intensity sessions as your fitness improves. Combine step class with a healthy diet filled with lean proteins, vegetables, fruits, and whole grains for the best weight loss results. Stay hydrated, listen to your body, modify moves as needed, and step your way towards improved fitness!

Other Ways to Burn 150 Calories

While step class is a more vigorous way to torch calories, there are many other physical activities that can burn 150 calories in a short time. Here are some options with the duration needed for a 155 lb (70kg) person:

• Walking at 3 mph - 38 minutes
• Hiking uphill - 26 minutes
• Jogging at 5 mph - 20 minutes
• Biking leisurely - 26 minutes
• Swimming freestyle - 30 minutes
• Elliptical machine - 20 minutes
• Jumping rope - 24 minutes
• Playing tennis - 30 minutes
• Dancing vigorously - 20 minutes

As you can see, just 20-30 minutes of an energetic activity can burn off those 150 calories from a snack or small meal. The key is to find activities you enjoy and mix up your workouts to prevent boredom. Get creative with your fitness routine and consistently burn extra calories through movement each day.

Final Tips

Burning an extra 150 calories here and there can really add up over time in your weight loss journey. Try these final tips:

• Take the stairs whenever you have the option.
• Walk or bike instead of driving for short trips.
• Get off public transportation a stop early and walk.
• Set reminders to get up and move every 30-60 minutes if sedentary.
• Try new active hobbies like kayaking, rock climbing, or hiking.
• Wear a fitness tracker to stay motivated.
• Recruit an exercise buddy to increase consistency.
• Aim for 150 minutes of moderate activity per week.

Burning just 150 extra calories several times a week through stepping, cardio, strength training, or other active hobbies can really make a difference in your weight over time. Find activities you enjoy and be consistent for the best results. Your improved health and fitness will thank you!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.