The hardest workout can be probably the most rewarding. Among the best things you possibly can do in your health on a each day basis is climbing stairs.1 Climbing stairs prompts muscles throughout your body, especially in your legs, arms, back, and abs, resulting in a full-body workout that’s also good in your heart.

That’s why the StairMaster machine is so popular. They mix the sensible exercise of normal stairs with the repetitive movements which can be a trademark of figuring out, strengthening endurance, and constructing muscle. This makes a StairMaster workout an HIIT workout (for people who don’t know, HIIT stands for prime intensity interval training). Also they are good for while you don’t have access to a protracted flight of real stairs. 

But what are the very best StairMaster workouts? Keep reading for five exercises to take advantage of your stair climber machine. 

#1 Easy Step Workout

Whether you’re latest to the StairMaster machine and wish to ease yourself in otherwise you’re in search of an easy, low-intensity technique to burn calories and construct muscle mass, the Easy Step Workout is for you. 

This workout takes full advantage of the activity the StairMaster was designed for—climbing. In doing so, it’s a wonderful technique to work out your:

• Core muscles 
• Quads
• Glues
• Hamstrings

The Easy Step Workout can be great for cardio. Here’s the right way to do it:

• Set your effort to easy (3 – 4 RPE) and do 30 seconds of crossovers for both sides. 

• Decrease the trouble to between 2–3 RPE and walk for 30 seconds.
• Increase effort to three–4 RPE and do 30 seconds of side or parallel steps for both sides.
• Return effort to 2–3 RPE and walk for 30 seconds.
• Increase effort to a moderate between 6–7 RPE and do 30 seconds of kickbacks per side.
• Close your workout by walking for 60 seconds at an effort of two–3 RPE.

#2 Interval-Focused Workout

You’ll need a resistance band for this workout, but the additional equipment is well value it. Before you start, loop the resistance band around your ankles. Resistance bands are an ideal technique to add the muscle-building advantages of weight training to any workout. 

To spice up this workout, you possibly can repeat the next 4 steps as persistently as you want. For the primary three steps, set your StairMaster effort to six–7 RPE. Then: 

• Perform box walks for 60 seconds, stepping to the far corner of every step.
• Perform three-quarter squats for 30 seconds.
• Do 30 seconds of kickbacks for both sides.
• Decrease effort to three–4 RPE and perform crossovers for 30 seconds on both sides.

Throughout this workout, ensure that there’s an adequate amount of tension on the resistance band to interact your muscles. 

#3 Step-N-Squat

In search of a StairMaster workout that’ll whip your glutes into shape? Then look no further than the Step-N-Squat. Amongst StairMaster exercises, that is amongst the very best for achieving a toned, shapely bottom. 

Here’s the right way to perform the Step-N-Squat:

• Set a moderate effort of 4–5 RPE and perform kickbacks for 30 seconds
• Barely increase the trouble to five–6 RPE and walk for 60 seconds
• Decrease effort to moderate and box walk for 60 seconds

For extra burn, repeat these steps as much as you’d like. 

#4 High-Intensity Cardio Burn 

Able to step it up a notch? This high-intensity workout places extra emphasis in your cardio health while also helping you strengthen your core muscles, glutes, and hamstrings. But be warned—this StairMaster workout will not be for the faint of heart.

The High-Intensity Cardio burn involves:

• Setting your effort to five–6 RPE and skipping one stair at a time for 60 seconds
• Decreasing effort to easy (3–4 RPE) and performing side steps for 30 seconds per side
• At the identical effort, performing sideways step-ups for 30 seconds per side 
• Ending your workout by doing backward steps for 30 seconds at a straightforward effort 

If a single repetition doesn’t take an excessive amount of out of you, you possibly can repeat these steps for an excellent more intense workout. 

#5 HIIT Cardio StairMaster Crunch

In fitness speak, HIIT stands for High-Intensity Interval Training. HIIT workouts are cardio-intensive exercises that mix high-intensity intervals with low-intensity intervals to raise and reduce your heart rate. HIIT workouts are considered optimal ways to burn more calories in less time, increase your metabolic rate, and burn fat, amongst other potential advantages.2 

The entire HIIT Cardio StairMaster Crunch takes about two and a half minutes, so for the very best balance between high and low intensity, you need to repeat each step about eight times for a 20-minute workout. The steps are:

• At an effort of 4–5 RPE, stair jog for 30 seconds
• Decrease effort to 2–3 RPE and walk for 30 seconds
• Increase effort to six–7 RPE and run for 15 seconds
• Bring effort back to 2–3 RPE and walk for 60 seconds
• Increase the trouble to 9–10 RPE and sprint for 15 seconds 

Other suggestions for an efficient workout:

While a StairMaster workout is effective, somewhat variety could also profit our exercise regimen. On certain days, you possibly can have a barre workout, while others you possibly can either have a Yoga vs Pilates routine or circuit training vs HIIT. Nevertheless, you go crazy with all these workouts, you need to know your body’s limitations and wishes. Research what to eat before a workout and when you should workout when sore.

Chuze Fitness—The Obvious Alternative 

When you think a StairMaster is the precise workout routine for you, then prepare for a HIIT workout. Able to recommit to your fitness goals? Chuze fitness has every little thing that you must start, like fitness classes for all levels and an original Spotify playlist that’s calibrated for max motivation. 

When fitness is your goal, there’s just one alternative: Chuze Fitness. Find certainly one of the “gyms near me” online today. 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ yr profession in club management, personal training, group exercise and instructor training. Ani lives together with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. Very Well Health. 6 Reasons to Take the Stairs. https://www.verywellhealth.com/reasons-to-take-the-stairs-2509609 
2. Healthline. HIIT Advantages: 7 Reasons to Try High Intensity Interval Training. https://www.healthline.com/nutrition/benefits-of-hiit