Stair climbing raises your heart rate immediately so with a 20 minute workout youll likely spend 19 minutes with an elevated heart rate. Indeed exercising on the step machine or stepper is the workout equivalent of bicycle training wheels compared to getting out and walking or running up real flights of stairs.
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For high intensity interval training on the stair climber each work segment lasts 30 seconds which you can easily track on the machines clock.
Stair climber hiit routine. This minor variation is just what it sounds like. First slow down your pace. For an effective stairs HIIT workout please follow the steps accordingly as follows.
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Go up the stairs as fast as you can. Ad Discover HIIT Online - Explore The Full Collection Now At ASOS. 3 minutes easy climb.
Stair climbing is far more flexible and allows you to mix in all manner of training techniques that you just wouldnt be able to do on a step machine. Then do a 3-minute cool-down at level 3. Go for Raise the Bar Sidestep.
Ad Discover HIIT Online - Explore The Full Collection Now At ASOS. I like to do some light stretches and some bodyweight squats lunges and some jogging. If youre new to either StairMasters or HIIT workouts I recommend trying this routine first.
Single steps active recovery level 3. And this interval routine. Stand on bottom step facing away from stairs.
Its simple and easy to learn. Perfect for maximizing your cardio benefits. Land softly and squat until butt almost touches bottom step then step backward onto the stair.
Face the railing on your left and step onto the first stair with your right foot. Get ready to hit it. Go up and down the stairs alternately.
Perform this workout twice a week for best results. For a climbing HIIT routine thatll get your heart pumping try One Two Thirty Just starting out. Once the exercise is complete jog back down the stairs and begin the next one.
10 intervals of 60 seconds at a high intensity followed by 30 seconds of a moderate pace as recovery. Simply bring up the stepping speed to a pace thats difficult to maintain and go for 30 seconds. This is important for any physical activity.
Jump onto the floor. While you typically use this machine facing forward this adjustment has you facing sideways. During the high-intensity portion of this workout you should feel like youre giving 70 percent of your max effort.
The best part is its still very effective. Stair climbing requires more balance and strength than other cardio modalities. At the end of 30 seconds bring the speed back down to a slow climb.
Perform each of the following exercises for 1015 seconds. Repeat minutes 300-1000 a total of 3 times. Make sure you touch every step with each foot in sequence.
2 minutes easy climb. The Stairmaster HIIT Workout As always dont forget to warm up with a 5- to 10-minute dynamic warmup consisting of bodyweight lunges leg swings and jogging in place before hopping on the stairs. First you want to warm up.
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