Make the Most of a Stair Stepper for a Great Workout

Make the Most of a Stair Stepper for a Great Workout

The stair stepper is an incredibly simple machine that mimics the process and motion of walking up the stairs.

It has been a staple in most gyms for decades because it is effective in helping you lose weight, burn calories, improve endurance, tone muscles, and boost cardiovascular health.

Stair Climber Machine Benefits

When you get into a crazy good stair-climber workout, you can benefit from a moderate- to high-intensity aerobic activity and resistance training while enjoying these other benefits:

  • Build Your Lower-Body Muscle

    Stair stepper workouts target and tone the lower body as you engage your glutes, calves, hamstrings, and quads.

    With proper form keeping your core engaged, the back upright, and you’re landing on the steps so that you engage more muscles in your thighs and butt or hamstrings and glutes, you can experience a resistance training workout similar to lunges, deadlifts, or weighted squats.

  • Lose Weight

    Stairmaster Freeclimber

    Stair stepper workouts are calorie burners! As you work out the most metabolically active and largest muscles in the body—your core, glutes, hamstrings, and quads, you strengthen them and boost your metabolism.

    Invest in a stepper machine workout such as the Stairmaster 8 Freeclimber.

    Depending on your fitness goal, you can earn both cardiovascular benefits and lose weight.

    Burn up calories during and after a stair stepper workout by blending lower-body strength training with heart-rate boosting cardiovascular workout.

    A HIIT-style stair stepper workout is excellent for weight-loss goals while you use it in interval workouts with fat burning programs.

  • Recover from an Injury

    Because a stair stepper is a low-impact exercise machine, it makes it an excellent option for people who aren’t able to use treadmills because they have weak glutes or are suffering from back problems.

    In fact, a stair stepper workout can help in the relief of low-back pain as it takes the pressure off the back while engaging the glutes.

  • Improve Posture

    Burn more calories while you perform a stair stepper workout using proper form and posture. As you do this, you will engage and strengthen your core with each step while not depending on the handrails to carry your full body weight.

    With a strong core, you improve your posture and you can easily perform daily tasks with functional movement.

  • Amazing Cardiovascular Workout

    Switch up the elliptical and treadmill to a stair stepper for an amazing cardiovascular workout. Imagine how a 180-lb person can burn up to 735 calories in 60 minutes on a stair stepper! That’s some serious respiratory training and cardio respiratory fitness with stair climbing.

Stair Stepper Workout for Weight Loss

stepper exercise - Fitness ExpoIf you want to torch calories, step on a stair stepper because it utilizes the metabolically active muscles in your body that will burn more calories at rest.

Take advantage of a HIIT-style stair-climber workout that will increase oxygen to your working muscles and boost the afterburn effect.

This means that you will burn calories even after your stair stepper workout.

Try these HIIT stair stepper workouts from Lisa Niren, head trainer of CITYROW in New York City to get you started:

RPE = rate of perceived exertion (how difficult an exercise is for you on a scale of 1 to 10)

Perform 3 rounds of the following, with 1 minute of rest in between, for a total of 22 minutes.

  • Slow climb at 3-4 RPE for 45 seconds
  • Double step at 3-4 RPE for 25 seconds
  • Slow climb for 45 seconds
  • Sidestep at 3-4 RPE for 60 seconds (30 seconds on each side)
  • Sprint at 7-8 RPE for 25 seconds
  • Slow climb for 45 seconds
  • Double step for 25 seconds
  • Slow climb for 45 seconds
  • Sidestep for 60 seconds (30 seconds on each side)
  • Sprint for 25 seconds

Complete a 3-minute walking warm-up at 3-4 RPE before performing 5 rounds of the following intervals outlined below, then cool down for 2 minutes, for a total of 20 minutes:

  • Double step at 3-4 RPE for 30 seconds
  • Sidestep left at 3-4 RPE for 30 seconds
  • Sprint at 7-8 RPE for 30 seconds
  • Sidestep right at 3-4 RPE for 30 seconds
  • Sprint at 7-8 RPE for 60 seconds

Burn Lots of Calories in a Short Time

Enjoy an efficient workout as you burn a lot of calories in a short time with a stair stepper workout. With good form, each step you take helps strengthen your core and works out your entire body. Incorporate it into your fitness routine for an excellent cardio workout that will help you trim down and maintain healthy body weight.

Get yourself a Stair Climber Machine, call us now!

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