LES MILLS BODYSTEP
The Full-Body Cardio Workout to Tone Your Butt and Thighs
What is BODYSTEP?
BODYSTEP is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over, and around the step, you’ll get a total body workout combined with serious calorie burn. With motivating music and instructors who lead you every step of the way, BODYSTEP is the ultimate cardio challenge.
Why Choose BODYSTEP?
🔥 Burn 540 Calories
Average calorie burn per 55-minute class. Step aerobics remains one of the most efficient calorie-burning workouts available.
🍑 Sculpt Lower Body
Step-ups, lunges, and leg work target glutes, quads, and hamstrings. Tone and shape your butt and thighs with every class.
❤️ Cardiovascular Fitness
Sustained elevated heart rate improves cardiovascular health, endurance, and stamina. Build an athlete’s heart.
⚖️ Coordination
Learn patterns and choreography that challenge your brain and body coordination. Step aerobics improves cognitive function.
📏 Adjustable Intensity
Change step height to control difficulty. Low step for beginners, high step for advanced. Same class, different challenge.
💀 Bone Density
Weight-bearing step exercises help maintain and build bone density. Important for long-term skeletal health.
Class Structure
Each BODYSTEP class combines athletic movements with step aerobics:
Warm-Up
Basic step patterns to warm muscles and learn foundational moves. Low intensity, high learning.
Step Athletic
High-energy cardio using athletic movements. Bursts of intensity with step-based exercises.
Step Cardio
Classic step aerobics choreography. Build patterns and combinations set to motivating music.
Mixed Training
Combination of step work and floor exercises. Peaks in intensity for maximum calorie burn.
Conditioning
Strength and toning using step and bodyweight. Target legs, glutes, and core.
Cool-Down
Gradual intensity reduction and stretching. Recovery and flexibility work.
Step Heights & Intensity
Choosing Your Step Height
Step height directly affects workout intensity. Use risers to adjust:
Platform Only (Low)
Best for: Complete beginners, returning exercisers, those with joint concerns
Height: ~10cm (4 inches)
Intensity: Lower calorie burn, easier on joints
One Riser (Medium)
Best for: Regular exercisers, intermediate level
Height: ~15cm (6 inches)
Intensity: Moderate challenge, balanced workout
Two Risers (High)
Best for: Advanced exercisers, athletes
Height: ~20cm (8 inches)
Intensity: Maximum challenge, highest calorie burn
Rule of thumb: Start lower than you think. Your knee should not bend beyond 90 degrees when stepping up. Increase height as technique and fitness improve.
Key Step Movements
⬆️ Basic Step
Step up with lead foot, follow with second foot, step down leading with same foot. Foundation of all step aerobics.
🔀 V-Step
Step wide on the step (forming a V), then back to floor. Works inner and outer thighs.
↔️ Over the Top
Step up and over the step to the other side. Challenges coordination and elevates heart rate.
🦵 Repeater
Repeated knee lifts or leg movements while one foot stays on step. Intense leg burn and cardio spike.
🔄 Turn Step
Pivot while stepping for directional changes. Adds complexity and challenges coordination.
🦘 Power Moves
Jumping and propulsive movements on and off step. Maximum intensity for advanced participants.
Benefits of Step Aerobics
Physical Benefits
- Calorie Burn: 500-600 calories per hour – among the highest of any group fitness class
- Lower Body Strength: Constant stepping builds quads, hamstrings, glutes, and calves
- Cardiovascular Health: Sustained elevated heart rate improves heart efficiency
- Bone Density: Weight-bearing exercise stimulates bone growth
- Coordination: Pattern learning improves cognitive function and body awareness
- Balance: Single-leg work and directional changes challenge stability
Scientific Research
Step aerobics has been extensively studied. Research confirms significant improvements in VO2 max, body composition, and muscular endurance with regular practice. The combination of cardiovascular training and lower body resistance work produces exceptional body-shaping results.
Class Formats
55-Minute Classic
Full BODYSTEP experience with complete warm-up, cardio peaks, conditioning, and cool-down.
45-Minute Express
Condensed format maintaining high-energy choreography and cardio benefits in less time.
BODYSTEP Athletic
Higher intensity version emphasizing athletic training over traditional choreography. Sports-focused.
“BODYSTEP completely transformed my legs. After years of struggling with my thighs, step aerobics finally gave me the toned, defined legs I wanted. Plus, the choreography keeps my brain engaged – it never gets boring.”
— Michelle S., BODYSTEP Regular
Frequently Asked Questions
Q: I’m uncoordinated. Can I do BODYSTEP?
A: Coordination improves with practice! Stand in the back or middle where you can see others. Start with a low step and focus on footwork before adding arms. Within a few classes, patterns become automatic.
Q: Is step aerobics outdated?
A: Step aerobics remains one of the most effective cardio workouts available. BODYSTEP modernizes it with current music, athletic elements, and research-backed programming. The classic step never went out of style – it evolved.
Q: Will this hurt my knees?
A: Proper technique protects knees. Use appropriate step height (knee shouldn’t bend beyond 90°). Step with full foot contact – no hanging off edges. Consult your doctor if you have existing knee issues.
Q: How high should my step be?
A: Start with platform only or one riser. Your knee should not bend beyond 90 degrees when stepping. Increase height only when you can maintain perfect form throughout class.
Q: Is BODYSTEP good for weight loss?
A: Excellent! High calorie burn (500-600/hour) combined with muscle building creates optimal conditions for fat loss. The consistent attendance that enjoyable classes promote is key to results.
Q: What shoes should I wear?
A: Cross-training shoes with good lateral support. Avoid running shoes (too much forward cushioning) and court shoes (not enough cushioning). Good grip for stepping is essential.
Step Up Your Fitness
Burn calories, tone your lower body, and feel the energy of classic step aerobics.
Step. Sweat. Shape.