Step Aerobics for Single Parents: A Bottom-Stair Workout

There is a piece of fitness equipment in almost every home in North London, and most of us walk past it all day. It is the bottom stair. If you are raising kids on your own, with no one to watch them while you go for a run and no spare cash for a gym, step aerobics for single parents might be the most practical cardio there is. Put on a playlist, use the bottom step, and you have a workout that gets your heart going while the kids dance around you.

Busy parents I coach in Archway often ask me for cardio that does not mean leaving the house. Here is how to do step workouts safely, a 20-minute routine and how to make it fun enough to stick with.

Why step aerobics works when you are on your own

• It happens at home. No childcare, no travel, no waiting for the rain to stop.
• It is low impact. One foot is usually on the floor or the step, so it is kinder on knees and pelvic floor than running or jumping.
• It is easy to scale. Step slower and lower on a tired day, faster and with arm movements on a good one.
• Kids love it. Little ones will copy you, and older kids can pick the music or call out the moves.

The NHS lists aerobics among its examples of vigorous activity in the physical activity guidelines for adults, which recommend 150 minutes of moderate or 75 minutes of vigorous activity a week. A few step sessions can cover a good chunk of that.

Setting up your “step”

You do not need to buy a branded step. Use:

• The bottom stair, with a hand on the banister if you need balance.
• A sturdy, low box or step stool that will not slide. Test it first.
• A kerb or low wall in the park, if you are out with the kids.

Keep it low, around 15 to 20cm, to start. Clear toys from around the bottom of the stairs, wear trainers rather than socks, and if you have a toddler, make sure they cannot wander under your feet. A stair gate on the upstairs side is a good idea.

The basic moves

1. Basic step: right foot up, left foot up, right foot down, left foot down. Swap the lead leg every minute.
2. Knee lift: step up with one foot and drive the other knee up, then step back down.
3. Side tap: stand side-on, tap one foot on the step, then the other, quickly.
4. Over the top: using a box rather than stairs, step up from one side and down the other.
5. Step and press: step up and push your arms up overhead, step down and bring them back to your chest.

Place your whole foot on the step, keep your chest up and step down softly. If you land loudly, you are going too fast.

Step aerobics for single parents: a 20-minute routine

Warm up for at least 6 minutes first. The NHS page on how to warm up before exercising has a simple routine with marching on the spot, heel digs and knee lifts that works perfectly in a hallway.

Then do each block below for the time shown. That is one round. Do 2 rounds, then cool down by walking around the house and stretching your calves and thighs.

• Basic step, right foot leading: 1 minute
• Basic step, left foot leading: 1 minute
• Knee lifts, alternating: 1 minute
• Marching on the spot (recovery): 30 seconds
• Side taps: 45 seconds
• Step and press: 1 minute
• Squats in front of the step: 45 seconds
• Marching (recovery): 30 seconds

Aim to feel warm and slightly out of breath, able to talk in short sentences but not sing. If you can sing, speed up. If you cannot talk, slow down.

Making it work with kids in the house

Every single parent I train has a different set-up, so pick what fits yours:

• Kids awake and small: make it a dance party. They get a turn choosing the song, you all step and clap together. It still counts.
• Kids awake and older: give them the job of coach. They call the move change every minute and keep score of your knee lifts.
• Kids asleep: step aerobics on carpeted stairs is fairly quiet, but skip the bouncy moves and keep the music in headphones.
• Before school: a 10-minute round while the toast is on is a strong start to the day. My post on a morning workout before the school run has more ideas for that slot.

If you live in a flat with a communal staircase, my stairs workout shows how to use it safely and considerately.

Safety: who should check first

Step work is gentle compared with running, but it still counts as aerobic exercise. If you have had a baby recently, the NHS advice on keeping fit and healthy with a baby is to get advice at your 6-week postnatal check before doing high-impact exercise such as aerobics, and to check with your GP or midwife first after a caesarean or complicated birth. The same goes if you have a heart condition, high blood pressure, dizziness or a joint injury: talk to your GP or a physio before you start, and stop if anything hurts or you feel unwell.

Where a bootcamp class fits

Home step sessions are a great base. Doing them alone in the hallway every week can get lonely though, and many single parents tell me they want a bit of adult company more than anything. My SYP Recharge energy and focus class uses step-ups, low-impact cardio and simple circuits to wake your body up, with an easier and harder option for every move. For more on fitting exercise around solo parenting in general, read my hub guide to single parent fitness.

FAQs

Is step aerobics good for beginners?

Yes. It is one of the friendliest forms of cardio to start with because you control the speed and the height. Start with a low step, simple moves and short sessions of 10 to 15 minutes.

Can I do step aerobics on my stairs?

You can. Use only the bottom step, hold the banister if you need to, wear trainers and clear the area of toys. Keep the movements controlled rather than bouncing.

How often should I do step aerobics?

Two or three sessions a week of 20 to 30 minutes is a good target alongside walking and two strength sessions. Even 10 minutes on a busy day is worth doing.

Is step aerobics low impact?

Mostly. As long as you step rather than jump, at least one foot stays in contact with the step or floor, which keeps the impact lower than running or skipping.

Book your first class

If you have one regular slot each week when the kids are with family or at a club, use it for a class. SYP Bootcamp runs 45-minute small-group sessions indoors in a church hall in Archway N19, a maximum of 10 people, £15 a class and no contract. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want to see how a more personal plan works, here is how 1-1 training at SYP Fitness works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.