Stepper Motor is getting real warm...

No the motor can handle more

Holding Torque 39.2mN·m 39.2mN·m
Pull-out Torque 23.2mN·m/800pps 17.4mN·m/2,000pps
Pull-in Torque 27.1mN·m/200pps 26.2mN·m/200pps
Max. Pull-out Pulse Rate 2,000pps 3,900pps
Max. Pull-in Pulse Rate 700pps 700pps

i can stop it very easy with my hand.

"If not, you are going to have to tell us what current setting you have the A4988 set at."

you mean the poti on a4988 ?
millisBetweenSteps makes no deference,