The toughest workout is also the most rewarding. One of the best things you can do for your health on a daily basis is climbing stairs.1 Climbing stairs activates muscles all over your body, especially in your legs, arms, back, and abs, leading to a full-body workout that’s also good for your heart.
That’s why the StairMaster machine is so popular. They combine the practical exercise of regular stairs with the repetitive movements that are a hallmark of working out, strengthening endurance, and building muscle. This makes a StairMaster workout an HIIT workout (for those that don’t know, HIIT stands for high intensity interval training). They are also good for when you don’t have access to a long flight of real stairs.
But what are the best StairMaster workouts? Keep reading for five exercises to make the most of your stair climber machine.
Whether you’re new to the StairMaster machine and want to ease yourself in or you’re looking for a simple, low-intensity way to burn calories and build muscle mass, the Simple Step Workout is for you.
This workout takes full advantage of the activity the StairMaster was designed for—climbing. In doing so, it’s an excellent way to work out your:
The Simple Step Workout is also great for cardio. Here’s how to do it:
You’ll need a resistance band for this workout, but the extra equipment is well worth it. Before you begin, loop the resistance band around your ankles. Resistance bands are a great way to add the muscle-building benefits of weight training to any workout.
To boost this workout, you can repeat the following four steps as many times as you like. For the first three steps, set your StairMaster effort to 6–7 RPE. Then:
Throughout this workout, be sure that there’s an adequate amount of tension on the resistance band to engage your muscles.
Looking for a StairMaster workout that’ll whip your glutes into shape? Then look no further than the Step-N-Squat. Among StairMaster exercises, this is among the best for achieving a toned, shapely bottom.
Here’s how to perform the Step-N-Squat:
For extra burn, repeat these steps as much as you’d like.
Ready to step it up a notch? This high-intensity workout places extra emphasis on your cardio health while also helping you strengthen your core muscles, glutes, and hamstrings. But be warned—this StairMaster workout is not for the faint of heart.
The High-Intensity Cardio burn involves:
If a single repetition doesn’t take too much out of you, you can repeat these steps for an even more intense workout.
In fitness speak, HIIT stands for High-Intensity Interval Training. HIIT workouts are cardio-intensive exercises that combine high-intensity intervals with low-intensity intervals to elevate and decrease your heart rate. HIIT workouts are thought to be optimal ways to burn more calories in less time, increase your metabolic rate, and burn fat, among other potential benefits.2
The total HIIT Cardio StairMaster Crunch takes about two and a half minutes, so for the best balance between high and low intensity, you should repeat each step about eight times for a 20-minute workout. The steps are:
While a StairMaster workout is effective, a little variety could also benefit our exercise regimen. On certain days, you can have a barre workout, while others you can either have a Yoga vs Pilates routine or circuit training vs HIIT. However, you go crazy with all these workouts, you should know your body’s limitations and needs. Research what to eat before a workout and if you should workout when sore.
If you think a StairMaster is the right workout routine for you, then prepare for a HIIT workout. Ready to recommit to your fitness goals? Chuze fitness has everything you need to get started, like fitness classes for all levels and an original Spotify playlist that’s calibrated for maximum motivation.
When fitness is your goal, there’s only one choice: Chuze Fitness. Find one of the “gyms near me” online today.
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
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