Burpee vs Step Mill
Which one fits your Cardio workout plan?
Contents
Step Mill burns more per minute than Burpee — MET 10 vs 4. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Burpee and Step Mill and pick the one that fits your Cardio workout.
Burpee vs Step Mill: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Step Mill more often — 16,351 sessions compared to 1,237 for Burpee.
What most people do isn't always what fits you. Burpee and Step Mill differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Burpee and Step Mill Differ
| What differs | Burpee | Step Mill |
|---|---|---|
| Muscles worked | chest, quads, abs, calves, and triceps | quads, hamstrings, glutes, and calves |
| Equipment | bodyweight only | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,237 sessions | 16,351 sessions |
How to Do Burpee
Burpee Muscles Worked: Cardio
Form
- 1. Sit upright and place your hands on the front of your feet.
- 2. Stretch your legs back to create a straight line with your body.
- 3. Bring your legs back together and return to the first position.
- 4. Stand up using your leg strength, raise your hands high, and jump.
Coach's Tips
- 1. Engage your abs to keep your lower back straight and prevent lower back pain, making sure your lower back does not arch.
- 2. Be careful not to let your knees come together inward, and if the impact of jumping is too much, just lift your heels.
For a full Burpee guide with alternatives and benefits, see the Burpee exercise guide.
How to Do Step Mill
Step Mill Muscles Worked: Cardio
Form
- 1. Place your foot on the stairs and hold onto the handrail.
- 2. Move your feet as if you are climbing the stairs, one foot at a time.
- 3. Proceed with a steady rhythm each time you fully step down.
Coach's Tips
- Step fully and be careful not to strain your knees.
For a full Step Mill guide with alternatives and benefits, see the Step Mill exercise guide.
Frequently Asked Questions
Which is better for Cardio, Burpee or Step Mill?
Planfit users log Step Mill more often — 16,351 sessions against 1,237 for Burpee. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Burpee and Step Mill work the same muscles?
Not quite. Burpee loads chest, quads, abs, calves, and triceps, and Step Mill loads quads, hamstrings, glutes, and calves.
What equipment do Burpee and Step Mill need?
Burpee needs bodyweight only, and Step Mill needs a machine.
Which is easier to start with?
Step Mill is the easier place to start. Move to Burpee once your form holds up.
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