The BEST stair stepper workout – 30 minutes fat burn, glute focus

The stair stepper is one of the most effective cardio machines, but it can get a little boring. Personally, I’ve always loved the stair stepper as my form of cardio, but I struggled with staying engaged. With this stair stepper workout, your guaranteed to burn tons of calories, get sweating, and stay engaged.

If you have a standard stair stepper, the only thing this workout will be changing in the stair stepper is the levels. You want to just be in standard mode, and change the levels according to the time.

Workout Variation #1

If you are looking for a slightly easier workout, you should do variation #1. This variation will still get you sweating and burning tons of calories, but the first and last 5 minutes are definitely easier. I recommend that you do variation #1 unless you have very high endurance and frequently do stair stepper workouts. Before you start, make sure that you stretch your legs. The stair stepper is a very glute-focused cardio – make sure that you warm up your glutes. You can warm up your glutes by doing exercises such as glute bridges, fire hydrants, and monster walks. If you are unsure of how to do these, you can search up pictures on the internet. Stretching before cardio is important, because it prevents injuries and soreness. The workout goes as following:

  • 0.00-2:00: Speed 8
  • 2:00-4:00: Speed 9
  • 4:00-6:00: Speed 10 – Remove hands from handles
  • 6:00-8:00: Speed 11 – Continue keeping hands off handles
  • 8:00-10:00: Speed 12 – Place hands back on handle
  • 10:00-15:00: Speed 12 – Turn to your right side. Walk so that you are stepping over your right hip in a sideways motion.
  • 15:00-20:00: Speed 12 – Turn to your left side. Walk so that you are stepping over your left hip in a sideways motion.
  • 20:00-22:00 – Speed 12 – Turn back towards the center and walk as usual. Remove hands from center.
  • 22:00-24:00 – Speed 11 – Continue removing hands from the handles
  • 24:00-26:00 – Speed 10 – Place hands back on handles
  • 26:00-28:00 – Speed 9
  • 28:00-30:00 – Speed 8 – YOUR DONE!
  • 30:00+ – I suggest a 3-5 minute cool-down going at level 3. This will help lower your heart rate after a rigorous cardio workout.
Workout Variation #2

If you are looking for a slightly harder workout, I would suggest this variation. This variation will really get you sweating, and at its peak you will be practically jogging on the stair stepper! Like variation #1, it is essential that you thoroughly warm up your legs. The workout goes as following:

  • 0.00-2:00: Speed 10
  • 2:00-4:00: Speed 11
  • 4:00-6:00: Speed 12 – Remove hands from handles
  • 6:00-8:00: Speed 13 – Continue keeping hands off handles
  • 8:00-10:00: Speed 14 – Place hands back on handle
  • 10:00-15:00: Speed 15 – Turn to your right side. Walk so that you are stepping over your right hip in a sideways motion.
  • 15:00-20:00: Speed 15 – Turn to your left side. Walk so that you are stepping over your left hip in a sideways motion.
  • 20:00-22:00 – Speed 14 – Turn back towards the center and walk as usual. Remove hands from center.
  • 22:00-24:00 – Speed 13 – Continue removing hands from the handles
  • 24:00-26:00 – Speed 12 – Place hands back on handles
  • 26:00-28:00 – Speed 11
  • 28:00-30:00 – Speed 10 – YOUR DONE!
  • 30:00+ – I suggest a 3-5 minute cool-down going at level 3. This will help lower your heart rate after a rigorous cardio workout.
Modifying the Workout

The stair stepper can be very physically demanding! If you need to modify the workout, there are so many ways to do so! If the stair stepper is hard on your knees, feel free to keep your hands on the stair stepper the whole time, and place some of your body’s weight in your hands. This will take some of the pressure off off your knees. If the cardio is too rigorous for you, you can modify the workout to be at lower levels. The pattern is pretty similar, no matter what variation you choose. Go up by 1 level every 2 minutes for the first 10 minutes, maintain the level for the next 10 minutes, and go down by 1 level every 2 minutes for the last 10 minutes. You can start at level 5 and go up to level 10, or you can even start lower. Whatever is easiest for you! You can also choose to take a 30 second break where you “pause” the stair stepper every 5 minutes. This can give you the chance to get your heart rate a little lower. Don’t be afraid to make modifications to the workout! Working out should be fun not painful!

Staying Engaged

One of the best parts of this workout is that you stay engaged! Previously to this workout, every second would be torcher as I waited for the time on the machine to pass. I would be on the same level the whole time, doing the same things, resulting in me being SO BORED! With this workout, you are never doing the same thing for more than 5 minutes. You are changing levels, moving your hands up and down, and stepping in variations. My favorite part of this workout is the last 10 minutes – it is so rewarding getting to lower the level every 2 minutes! I guarantee you this workout will end your days waiting for every second to pass on the stair-stepper:)

Benefits

This stair stepper workout has so many incredible benefits! Firstly – it is one of the best cardio workouts you could get. The stair stepper is not super hard on your body, so you can get your heart rate going without damaging your body. Additionally the stair stepper is the best quad and glute focused cardio! People say that if you want to grow your glutes and quads, you have to use heavy weights. The truth is that doing a variety of different exercises is the most effective way to grow them. Perhaps some days doing heavy weights at low reps is the best. But other days this killer stair stepper workout is the most effective! This stair stepper workout is an AMAZING way of getting a variety of workouts in your routine!

If you want an amazing cardio workout that will get your heart and legs working, you have to try out this AMAZING routine!

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