Fat Burning Stepper Workout Using A Pump Set

Stepper WorkoutAn aerobic step is a great piece of fitness equipment that can be used at home or in the gym. Stepper workouts are an excellent way to improve your fitness and strengthen key muscle groups. Another advantage of the aerobic step is that you can raise the height to increase the difficulty of your stepper workout and get results faster.

The Orbit Fitness stepper workout was created by a certified personal trainer to provide a full-body workout that is low impact. Our stepper workout involves exercises with and without the use of the pump set as well as lower impact versions of some of the exercises.

To complete the Orbit Fitness stepper workout, we've used a variety of pump equipment, including the OBA770TR Aerobic Step. This exercise stepper features interlocking steps that allow you to securely change the height from 15 to 20cm. 

For the exercises in this stepper workout that make us of the pump set, we recommended the 20kg CPUMP set. This pump set is perfect for home use, and the different weights allow you to easily increase or decrease your load for each exercise.

Alternatively, you can opt for the Orbit Fitness Pump Set if you already have standard weight plates at home. Standard weight plates cannot be added to the CPUMP set due to the custom width of the bar.

Stepper Exercise Benefits 

Stepper workouts are excellent for improving a range of fitness areas such as:

  • Improved cardiovascular endurance 
  • Increased stability and balance
  • Increased bone mass and density
  • Weight loss
  • Improved leg strength  

Another major advantage of a step workout is that it’s a low impact exercise depending on the intensity of your routine. This is because there is always one foot on the ground, which lowers the stress and impact on your joints.


Get your muscles ready by performing a 5-minute warm-up.

Warming up is essential to prevent injury during your stepper workout. Warming up increases blood flow and neuromuscular connection to the muscles and joints you are about to work, reducing the likelihood of injury.

#1 – Step Down Knee Repeater 

The step-down knee repeater is an essential exercise in our stepper workout. This exercise works your quadriceps, hip flexors, hamstrings, lower abs and ankle stabilising muscles. The use of your arms brings an upper body workout into this movement while also providing stability.

Reps: 30 sec per leg with a 30-sec rest

Rounds: 2-3


  1. Start with both feet on your step hip-width apart.
  2. Keep the weight on your left leg as the right leg taps the ground behind you. 
  3. As your right foot goes back raise your arms to the ceiling.
  4. In the same movement, bring your right knee up as you bring your arms down to the knee.
  5. Do this for 30 seconds and then repeat the above steps with your left leg.

Trainer Tip: It’s important to keep your weight on the supporting leg (the one that is on your stepper). You want to gently touch the floor with your alternate leg, not put your whole weight onto the floor. 

#2 - Dead Row 

In this next exercise, you will not need the stepper. The dead row strengthens glutes, hamstrings, upper and mid back, biceps and core. If you are new to exercise, start with a 2.5kg plate either side of the bar. Gradually increase the weight each set until you find the maximum you can carry while keeping good form. If you are experienced in resistance training, 5kg either side is a good start.

Reps: 30 sec with a 30-sec rest

Rounds: 2-3


  1. Start with your feet shoulder-width apart.
  2. Bend over and grab your pump bar.
  3. Tip forward from the hips with your arms straight down and palms facing in.
  4. Pull the bar to your belly button as you squeeze your shoulder blades together.
  5. Repeat for the given rounds and reps. 

Trainer Tip: Keep your elbows close to your body as you pull to activate your back muscles even more.

#3 – Squat Jump

Next up in our stepper workout is squat jumps using your step. Squat jumps are the perfect balance between strength and cardio. The main muscles you will be strengthening are your glutes, quads and hamstrings. 

Reps: 30 sec with a 30-sec rest

Rounds: 2-3


  1. Rapidly draw hips back into a half squat.
  2. Quickly jump onto the step so that both your feet are entirely on the step. 
  3. Step back down and repeat.

For a low impact version of this exercise, follow the directions below:

  1. Step up with right leg, left leg follows.
  2. Step down the right leg, left leg follows.
  3. Change the leading leg.

Trainer Tip: When you land on the step, make it as quiet as possible to reduce joint impact. Also, ensure your whole foot is on the step. You can put your hands out in front of you for stability and alignment.

#4 – Bench Press 

Traditionally the bench press is performed on a bench, but did you know it can also be done on an aerobic step? A cheaper and more lightweight option that you can still get amazing results from. Bench presses will help to build strength in your pectorals and triceps. If you are new to weight training, start with weight 2.5kg-5kg either side. You want to ensure you challenge yourself but don't compromise technique.

Reps: 30 sec with a 30-sec rest

Rounds: 2-3


  1. Start by laying on the step on your back with the bar above your chest.
  2. Keep a wide handgrip on the bar (slightly wider than shoulder-width) and lower the bar to the centre of your chest.
  3. Push the bar straight up to return to start position.
  4. Complete given reps and rounds.

Trainer Tip: Draw your belly part way to your spine and keep your lower back close to the bench (not pushing into it). This will protect the lower back by maintaining a neutral spine and engaging the core muscles. 

#5 – Step Toe Taps 

It wouldn’t be a stepper workout without some toe taps! This exercise is excellent for working your glutes, quadriceps, hamstrings, hip flexors and lower core. 

Reps: 30 sec with a 30-sec rest

Rounds: 2-3


  1. Stand on the floor in front of your step 
  2. Next, lift your left leg and tap your left toe on the bench. 
  3. Quickly hop onto the left leg and tap your right toe onto the bench. 

For a low impact version of this exercise to incorporate into your stepper workout routine follow the directions below.

  1. Stand on the floor in front of your step
  2. Lift your left leg and tap the left toe on the bench 
  3. Lower left foot and tap the bench with your right two.

Trainer Tip: Keep your torso upright and engage your core. 

#6 – Step up + Plate Curl

Next up is the step-up plate curl. We have included this in our step workout because it works both your lower and upper body muscles. Start with 1.25 plates in either hand (thumb through centre). Gradually increase weight as needed.

Reps: 30 sec with a 30-sec rest

Rounds: 2-3


  1. Stand in front of your step holding a weight plate in each hand. 
  2. As you step up onto the platform curl the weight to the front of your shoulders.
  3. As you step down, bring the weights down to your side.
  4. Repeat for the given reps and rounds.

Trainer Tip:

Keep your elbows beneath your shoulders when you curl, to ensure the arm work stays controlled and engages your biceps.

Low Impact Version

#7 – Triceps Dips

Triceps dips using your step are a must in any stepper workout. This exercise will activate your triceps and your core as you hold your hips off the ground. To challenge yourself further, place a weight plate in your lap.

Reps: 30 sec with a 30-sec rest

Rounds: 2 -3


  1. Begin by sitting on your step with your hands positioned under your shoulders.
  2. Turn your elbows to face away from your body.
  3. Lower yourself until your elbows are bent between 45 and 90 degrees.
  4. Push through the heels of your hands to rise to the top.
  5. Repeat for the given reps and rounds.

Trainer Tip: Keep your bum close to the step and your chest lifted. This will help reduce strain on the shoulders and concentrate work in the back of the arms.

#8 – Step Up & Knee Lift

To finish our stepper workout, we have the step up and knee lift exercise. This will target your quads, hamstrings, glutes and lower core.

Reps: 30-sec with a 30-sec rest

Rounds: 2 -3


  1. Place your legs either side of your step. 
  2. Step onto bench with your left leg while raising your arms straight above your head.
  3. Bring your right knee towards your torso while bringing your arms down to your side.
  4. Return the right leg to the floor and step down with the left leg.
  5. Repeat with the alternate leg.

Trainer Tip:

Try to use your glutes to help stabilize yourself when your whole foot is on the step. You can do this by pressing down into the heel and actively squeezing your glutes on that side. 

Cool Down 

At the end of your stepper workout, it’s important to spend some time cooling down. This will help your heart rate return to normal and reduce muscle soreness. Perform some lower and upper body stretches. If you have a treadmill a slow walk is also a great cool-down exercise. 

Watch Our full body Pump Set & Step Workout Video Here


Published on 19/11/2020

Last updated on 12/11/2021