Stair maker, action maker, stair mill– it passes many names.
In reality, it should be called the Stairway to Cardio Heaven.
Given, you may not feel heavenly when you’re on it, but trust me: the outcomes will make the climb rewarding.
So just what is this piece of equipment I’ve just painted a halo over?
We’ll call it by its original name: the Stairmaster.
Opportunities are you’ve seen one in your local fitness center, or even tried climbing up aboard one yourself a couple of times.
The Stairmaster resembles a treadmill, except it features revolving stairs at a high grade.
Now, if you’ve ever decided to take the stairs instead of riding the elevator up more than a flight or 2, you understand how deceivingly extreme just walking up stairs can be.
Strolling for Weight Loss: 2 Clever Ways to Walk off 25 Pounds
That strength is just among the remarkable advantages of the Stairmaster.
Why You Should Do a Stairmaster Workout
Read on to see why you require to stop the treadmill and switch to the Stairmaster for your HIIT cardio workouts.
1. Serious Fat Burn
Stairmaster Benefits – Serious Fat Burn
As we understand (or have at least heard), exercising on the Stairmaster is intense.
When utilized as a high-intensity interval training (HIIT) exercise, this intensity is increased even more, establishing the perfect environment for major fat burn.
Unlike low-intensity, steady-state cardio workouts (like a lot of typical treadmill exercises), HIIT has actually been shown to burn fat more effectively than any other kind of workout.
This is because high-intensity exercise produces chemical and structural modifications to your DNA that increases your number of fat-burning proteins (1 ). And naturally, the more fat-burning proteins you have, the more efficient your body is at using fat as a fuel source, rather than keeping it.
Not just that, but high-intensity exercises likewise improve the release of hormones (consisting of development hormone), resulting in greater muscle development and fat mobilization (2 ).
Possibly the best effect of HIIT exercises– like those we can get with the Stairmaster– is their capability to produce a cool little negative effects called “afterburn.”.
Formally described excess post-exercise oxygen consumption (or EPOC for brief), afterburn is defined as the variety of calories you burn following an exercise, instead of throughout. And absolutely nothing develops a larger afterburn than HIIT workouts.
Why is this?
To put it merely, after an exercise your body works to restore your oxygen levels to typical, clear lactic acid accumulation from your muscles, and return your body temperature to typical, among other things.
All of these actions require calories. So in essence, the harder you work out, the more difficult your body needs to work (or more calories it needs to burn) to recover.
Burning major calories even when you’re not working out? Who does not want that?
10 Cool New Ways to Use Tabata Training for Faster Fat Loss.
5 Mistakes Most People Make When Doing Tabata Intervals.
2. Shapes Your Stems.
Stairmaster Benefits – sculpted legs.
Do not let all of this cardio talk fool you. When you get on the Stairmaster, you’ll recognize what an effective lower body exercise you’re in for.
The stair motion resembles that of a step-up on a box, which engages your glutes, hamstrings, quads, and calves to press your bodyweight up and forward.
The fantastic thing is that by changing your angle of strolling up the stairs, or by “skipping an action,” as you’ll see below, you can target various locations of the legs and glutes, so you get some flexibility in your exercise as well.
The 7 Best Fat Burning Leg Exercises.
The 10 Best Glute Activation Exercises for a Stronger, Tighter Butt.
3. Low-Impact, High-Intensity.
Stairmaster Benefits – Intense Workout.
If you’ve been preventing including HIIT to your workout regimen due to the belief that all extreme workouts are high impact (running, plyometrics, and so on.), the Stairmaster might be a way to increase your workout intensity without causing discomfort.
Walking on the Stairmaster does not involve bouncing or jumping, which allows you to get your heart rate up without jolting your knee joints.
4. Beats Cardio Boredom.
Stairmaster Benefits – Beats Cardio Boredom.
Another incredible aspect of doing a HIIT workout on the Stairmaster is the truth that you’ll remain in and out of the fitness center in under 30 minutes.
In fact, if you’re just doing the Stairmaster workout below, you’ll be out in a mere 15 minutes!
And the best part?
You’ll be burning more fat and seeing better results than you would have if you had spent an hour slowly jogging on the treadmill.
One research study revealed that three-minute HIIT intervals repeated 5 or 6 times developed the very same muscle and cell adaptations as a steady-state workout lasting 90 to 120 minutes (3 ).
A year later on, the very same group revealed through an additional study that HIIT is more effective at burning fat than steady-state cardio.
Throughout the second study, one group performed aerobics while the other began a HIIT program. At the end of the research study, scientists found that the aerobics group burned 48 percent more calories per session than the HIIT group, however the HIIT group burned 900 percent more fat over the 15 weeks than the very first group burned in 20 weeks (4 ).
This impact occurs due to the “afterburn” effect, as well as the DNA alters HIIT causes that I discussed above.
Do These 4 HIIT Stairmaster Variations.
Still wondering if the Stairmaster is a good exercise? You will not have any questions about that after you complete this workout.
Prior to you get started, take a look at some of the climbing variations this workout calls for, so you can make sure you’re doing them correctly throughout your intervals.
Here’s a crucial thing to keep in mind: try not to hang on to the hand rails too greatly, as that takes away the strength of the exercise. If you discover that you need to lean on the handrails, slow the machine down so you can utilize proper kind.
” Sprinting” on the Stairmaster doesn’t always suggest flying up the stairs the method you would during a sprint on the ground. The intensity of the stairs, even when increased to just a hectic walk, will be enough to seem like running at first, especially if you’re a newbie.
As a general rule, a sprint on the Stairmaster (similar to any other work portion of a HIIT exercise) ought to be the speed at which you feel you’re offering at least 75 percent effort. You should not be able to bring a conversation and your heart rate must be high. Tailor the “sprint” to your specific physical fitness level based upon this.
2. Side Step.
The side action includes turning your body to one side and shuffling up the actions. It’s fantastic for working the external hips and glutes.
Make certain to hang on to the middle railing and turn the speed down so you can conveniently climb up sideways. You will alternate climbing sides during the exercise. Likewise, make certain you aren’t stepping just on your toes– try to make sure your heels are also touching the stair treads.
3. Double Steps.
Taking double steps, or skipping a step, is another way to up the strength of the Stairmaster without running. Merely skip a stair with each action you take– your glutes and hamstrings will love you for it!
4. Reverse Step (Optional).
The reverse action is essentially strolling in reverse up the Stairmaster. This is an optional workout, and I wouldn’t actually advise it until you’re used to the feel of the Stairmaster (no falling off, please!).
Nevertheless, if you feel up to it, the reverse action puts extra emphasis on your glute and hamstring muscles. You will want to slow down the speed of the machine prior to you do these, and have your hands near the rail in case you require to capture yourself.
The Stairmaster HIIT Workout.
The Stairmaster HIIT Workout for Beginners.
As always, don’t forget to heat up with a 5- to 10-minute vibrant warmup consisting of bodyweight lunges, leg swings, and jogging in place prior to hopping on the stairs.
Perform this exercise two times a week for best results. Lengthen the “slow climb” intervals and/or shorten the sprint periods if you find yourself unable to complete the exercise.
Perform three rounds of this HIIT circuit for an overall of 15 minutes. Rest for one minute in between rounds.
Interval One: Slow Climb (45 seconds).
Interval Two: Double Steps (25 seconds).
Interval Three: Slow Climb (45 seconds).
Period Four: Side Steps (60 seconds– 30 seconds on each side).
Interval Five: Sprint (25 seconds).
Interval Six: Slow Climb (45 to 60 seconds).
Interval Seven: Double Steps (25 seconds).
Interval Eight: Slow Climb (45 seconds).
Interval Nine: Sprint (25 seconds).
Rest one minute.
Old-School Stairmill HIIT Combo.
If you’re trying to find an easier variation of this Stairmaster HIIT exercise without any fancy footwork, attempt doing just the sluggish climb (45 to 60 seconds) followed by the sprint (20 to 30 seconds) for a total of 15 to 20 minutes.
You can also experiment with which two variations you use, such as doing double steps in location of sprints, and even side steps in place of sprints.
Speed Yourself For Results.
Simply remember: if these routines are quite extreme, you’re doing them right.
Again, it’s crucial not to avoid strength during HIIT workouts (or any workout for that matter), due to the fact that in the end it’s intensity that brings outcomes.
This is among the factors I enjoy the Stairmaster as a tool for HIIT workouts: it’s close to difficult not to get an extreme workout once you get on.
Give it a try– I’m sure you’ll fall in love with the results!
Burn More Fat in Less Time.
Looking for more ways to improve your fat-burning? Attempt my Speed Burst Workout!
It’s a follow-along period cardio exercise that’s developed to burn more fat while improving your cardio endurance. And it just takes 5 minutes!