They set a goal for you but I find thats quite low I usually do just over 3200/3400 steps in the 30 min one. I also use hand weights while stepping to tone my arms, bicep curls, holding them above my head for 100 steps, holding them out to the side and making little circles(that one hurts!), doing a bit if mock boxing with them as I step each leg up, just setting myself little mini goals with the weights so the time goes quicker xxx