Recently, I got sent an '80s aerobic workout video by one of Tom’s Guide’s editors-in-chief, and it got me thinking about old-school workouts.
My bread and butter has been strength programs in the gym, CrossFit, yoga, and running over the years — I haven’t really tried and tested the classics, such as step aerobics, for example. But I hear they’re making a strong comeback for 2026.
Intrigued, I decided to give a 30-minute aerobic workout a try, and what better way to introduce myself than with a Taylor Swift-inspired step routine? Here’s what happened, and how you can try it too. Trust me, you'll want to.
Watch the 30-minute Taylor Swift cardio step aerobics workout video:
The routine is curated by personal trainer Christina Dorner, who shares step aerobics videos on her YouTube channel. The workout follows a rhythm of 130 beats per minute (BPM) and fits the basic-to-intermediate category. If a Taylor Swift workout sounds like your vibe, this is the one to try.
“You're going to love this 30-minute step aerobics workout, featuring basic to intermediate choreography,” Dorner says. “Today, we'll be stepping to an all-Taylor Swift playlist for a fun and sweaty cardio session.
"All you need is your step! We'll be stepping at 130 BPM. Whether you are a Swiftie or not, you will be moving and grooving to the high-energy choreography and music."
In the words of Dorner, "Let's get stepping."
Here's my honest verdict
Once I’d closed my curtains and accepted my fate, I had to admit that I enjoyed this workout far more than I’d normally like anyone to know about. And yet, here I am writing about it. As we all know already, Taylor Swift’s music is insanely catchy, which makes this step workout feel less like exercise and more like you’re having a dance party in the privacy of your home.
I learned pretty quickly that my feet are not coordinated, and I wasn’t exactly a step aerobics natural, so it took me a good few tries to catch on to the choreography. I didn’t care, though — I was having too much fun.
One of the most important aspects of a workout for me (as a trainer myself) is the charisma of the instructor — I believe the quality of a trainer can make or break a workout; they have the power to motivate and inspire, or quite the opposite.
Dorner’s energy is infectious, and I dare you not to enjoy her bouncy and lighthearted nature. She also cues really well, so even if you, like me, aren’t coordinated, I can assure you that you’ll be just fine.
It took me a good few tries to catch on to the choreography. I didn’t care, though — I was having too much fun.
Let’s talk physical benefits of the step workout. The routine raised my heart rate more than I expected, but I decided to add a very light set of 2.5kg/ 5lbs dumbbells to increase the intensity on my muscles. As a beginner, you might not feel you need them, but it’s a simple way to increase resistance. You could also raise the height of your step.
However, the benefit that surprised me most was the impact on my mental well-being and mood afterward. I had fun, danced a little, got my body moving, loosened my muscles and joints and raised my heart rate, which made me feel lighter and more energetic afterward. And now that I know “hippy lunges” exist, the 30 minutes were worth it for that move alone.
Benefits of step aerobics
Step aerobics can improve cardiovascular fitness, increase your daily step count and help prevent the impacts of prolonged sitting, all of which are important for boosting longevity. A healthy set of lungs and heart can help prevent chronic health conditions, such as high blood pressure, while improving endurance.
Although this routine is more cardio than resistance, many step workouts use weight-bearing exercises to work the glutes, hips, quads, core, hamstrings and calves while supporting bone density.
If your goal is fat loss, regular step workouts could help you burn calories. There’s also a strong mind-muscle connection element to these workouts, as you’ll be focusing on following the steps during class, as well as testing your balance and coordination.
Then there’s the boost in mindfulness. In an article named “Dancing and the Brain” published by Harvard Medical School, the article cites work from 2008 in Scientific American Magazine, where a Columbia University neuroscientist suggested that the syncing of music and movement (dance) provides “double play.” Music can stimulate reward centers in the brain, and dance requires sensory and motor circuit activation.
The New England Journal of Medicine published research suggesting that dancing can even improve brain function. Researchers found that participation in leisure activities like dancing is associated with a reduced risk of developing dementia. If that’s not motivation to give old-school step workouts a go, I’m not sure what is!
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