Step Mill
An intermediate cardio exercise that works the quads, using a machine.
Starting position
End position
How to Do Step Mill
- To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
- Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.
Muscles Worked
Alternatives to Step Mill
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Skating
An intermediate cardio exercise that works the quads.
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2
Rope Jumping
An intermediate cardio exercise that works the quads.
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3
Elliptical Trainer
An intermediate cardio exercise that works the quads, using a machine.
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4
Rowing, Stationary
An intermediate cardio exercise that works the quads, using a machine.
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5
Stairmaster
An intermediate cardio exercise that works the quads, using a machine.
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6
Bicycling
A beginner cardio exercise that works the quads.
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7
Trail Running/Walking
A beginner cardio exercise that works the quads.
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8
Bicycling, Stationary
A beginner cardio exercise that works the quads, using a machine.
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9
Recumbent Bike
A beginner cardio exercise that works the quads, using a machine.
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10
Running, Treadmill
A beginner cardio exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do step mill work?
Step Mill primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for step mill?
Step Mill uses machines.
Step Mill: is it suitable for beginners?
Step Mill is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of step mill?
Skating, Rope Jumping, Elliptical Trainer train the same primary muscles and are listed with 7 more alternatives above.
How do I log step mill in Fitnit?
As a duration. Fitnit logs the session length and counts it toward your weekly activity alongside your strength work.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Step Mill with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.