25 Minute Stairmaster HIIT Routine
The stairmaster is one of the most challenging and effective cardio machines at the gym. It not only pushes your cardiovascular limits and lung capacity, but it also provides that burn your glutes, quads, and calves need to grow and define. I find that the stairmaster is the next best thing to actual running, so this workout is great for all the non-runners out there. This 25 minute HIIT (high intensity interval training) on the stairmaster includes 17 intervals ranging from 1-5 minutes with a combination of moves and speeds. Try this workout the next time you find yourself in the cardio room-- or if you're feeling bold, after your next leg day.
Note: Keep in mind that each stairmaster has different level ranges depending on the brand. Adjust the speed to your fitness. I have provided the levels I use to show that certain moves require different slower/faster speeds. The stairmaster I used ranges from levels 1-20.
The Workout
0:00-5:00 minutes: Warm Up (Level 11)
5:00-6:00 minutes: Jumps (Level 8)
*Jump with both feet at the same time, like a box jump. Skip one step as you jump.*
6:00-7:00 minutes: Lunges (Level 9)
*Skip one step as you lunge forward. Get your knee as low as possible to feel the burn.*
7:00-8:00 minutes: Sprint (Level 20)
*Pretty self explanatory: go as fast as you can. This should be very difficult.*
8:00-9:00 minutes: Rest (Level 11)
*I use the same speed as my warm up for my rest (a slow walk up the stairs). Use whatever speed you need to get your breath back.*
9:00-10:00 minutes: Side Step Right (Level 11)
*For the side step, turn all the way to the side so you are facing the (right) wall. Your hips should be straight, facing that wall. Do not twist your hips. Your bottom leg will cross over the top one to reach the stair above the top leg and then bring the top leg (which is now lower) back up to the step above the other leg.*
10:00-11:00 minutes: Side Step Left (Level 11)
*Same as side step right, just face left wall.*
11:00-12:00 minutes: Sprint (Level 20)
12:00-13:00 minutes: Rest (Level 11)
13:00-14:00 minutes: Jumps (Level 8)
14:00-15:00 minutes: Lunges (Level 9)
15:00-16:00 minutes: Sprint (Level 20)
16:00-17:00 minutes: Rest (Level 11)
17:00-18:00 minutes: Side Step Right (Level 11)
18:00-19:00 minutes: Side Step Left (Level 11)
19:00-20:00 minutes: Sprint (Level 20)
20:00-25:00 minutes: Cool Down (Level 11)
*Same idea as warm up and rest*
Alex