Mini stepper: how long to do?

Have you recently bought a mini stepper or want to get started, but wondering how long it takes to get to your goal? We give you here some indications to see more clearly: how long per day to stepper , how many times per week, and especially after how long the first effects will take place.


Stepper: how long per day?


Before starting any session, start with a 5-minute warm-up, for example, at very low intensity, to increase your cardio very gradually. This is enough for stepping, because the movements performed are not abrupt and are natural. Likewise, at the end of your mini stepper session, gradually stop your session and then take the time to do some stretching. This helps prevent stiffness.

So how long per day should you mini stepper ? The duration of the session depends on your goal and your physical condition:

For daily fitness and well-being


20 to 30 minutes of stepping per day

Stepping sessions between 20 minutes and 30 minutes per day are perfectly suited. This allows you to benefit from the benefits of sport on a daily basis and contribute to good long-term health.

If you weren’t athletic at all, start with 10-minute stepping sessions per day , and build up over the weeks.

To lose weight and / or change your figure
35 minutes to 1 hour of stepper per day

If your goal is to lose weight or change your figure, you should perform longer mini stepper sessions, from 35 minutes to 1 hour or even 1 hour 30 minutes . The lipolysis process begins at around 30 minutes, which means that your body begins to draw on its fat.

However, if you were not athletic at all, start with 10 minute sessions and gradually increase the length of the sessions to 35 minutes, up to 45 minutes or 1 hour of stepping per day.

Be careful, doing too long stepper sessions, of more than 1h30 per day for example, becomes counterproductive! To benefit from the benefits of sport and the stepper, performing 4 sessions of 45 minutes per week is much more effective than a single session of 2 hours. Why ? A single 2-hour session does not give your body time to get used to the effort. In addition, you make it undergo greater mechanical stress. Finally, doing 2-hour stepper sessions per day risks demotivating you very quickly …

Stepper: how many times a week?


There is no written rule for how many stepper sessions to do per week. To help you, you can determine this number of sessions according to your physical condition or your goal.

For daily fitness and well-being


3 weekly sessions of 20-30 minutes.

If you want to stepper to be in shape on a daily basis and benefit from the benefits of sport, 3 stepper sessions of about 30 minutes at moderate intensity is ideal.

If you didn’t exercise at all, start with 2 sessions the first few weeks if you wish.

To lose weight and / or change your figure


4 weekly sessions (5 maximum) of 35 minutes to 1 hour

If you want to do the mini stepper to lose weight and lose weight, set yourself a goal of 4 fairly long (at least 35 minutes) weekly stepper sessions at fairly low intensity. Long, low-intensity sessions promote fat loss and prevent any gain in volume in the thighs.

Be careful once again: if you did not play sports before, these 4 weekly sessions should be a medium-term goal! Start with 2 or 3 weekly sessions of 15 minutes and increase the number of sessions and the duration of each gradually.

Do you want to do 6 or even 7 stepper sessions per week to lose weight? … Bad idea ! The body needs a period of recovery to store energy. The muscle fibers of your calves, thighs, buttocks, will take advantage of these days of rest to regenerate and adapt to the sessions. You should therefore give yourself at least 2 days of rest per week so that your body can recover. Also, it will be easier for you to gradually increase the duration and intensity of your sessions.

Stepper: results after how long?


This is THE question that many people ask themselves when they start a sport like the stepper, to lose weight or to draw a part of their body: “ by doing the mini stepper, after how long will the results be visible? “

Many parameters must be taken into account to answer this question:

if you were already athletic or not at all
the duration of your stepper session
the number of stepper sessions per week
of your diet …
More concretely, the serious practice of mini stepper can allow to achieve very fast results . With 5 sessions of 45 minutes of mini stepper per week, in addition to a balanced diet, you will undoubtedly see the first results after a month : more defined calves, more refined thighs, a firmer butt … And that’s just the beginning ! By keeping this rhythm, you will also lose weight and fat (especially in the belly). And the best? Faced with these results, you will gain a lot of motivation to continue your momentum 🙂

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