Cardio Workout: StepMill Intervals

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Cardio Workout: StepMill Intervals

April 2, 2009

At my gym, the StepMill is usually vacant. You know — the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you read more.

Click here for a printable version of the workout to take to the gym.

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24 Comments

2 years 28 weeks

I am a figure competitor and this is the ONLY cardio to do!! I spend 2 hours a day on this dreaded thing,(at a level 11) but there is nothing better for glutes, hams and fat burning!!

3 years 10 weeks

The stepmill mill is only for peopel serious about cardio and losing weight. The people that are on here talking about how dangerous it looks are more concerned with actually having to put in an effort rather than the real danger of the machine. No Pain, No Gain...

3 years 51 weeks

I printed this off took this 2 the gym today as a change from my usual sprint intervals, I thought itd be a good workout for endurance while incorporating intervals & jezus it killed!! As an ex fitness instructor I like to think my fitness is pretty good but this had me smothered with sweat after 20 minutes LOL i did the whole thing & felt great, really feel it on your legs at the time!! Definitely be looking about for more of your printoffs to change my typical training days:)

Sully915 3 years 51 weeks

I recently started doing interval cardio workouts with my boyfriend at the gym. I can see a difference def in my endurance. Having asthma this is huge for me. I can def run longer on the treadmill and go longer on the stairmill! These are great workouts I encourage everyone to try :)

4 years 7 weeks

I'm working on toning my legs and tried this out twice this week. It kicked my butt the first day and I had to stop after 15 minutes! The second time I made it through but was a sweaty mess. In a good way, of course! It's definitely worth trying out.

urban chic 101 4 years 7 weeks

More like Stair Master Hell! Ok, ok even with all the bitching and moaning about the stair master, I do love it.... because it works! It gets the heart rate up and you're sweating like crazy! Plus, it burns a lot of calories. About 200-225 cal. per 20 mins. at least for me on my HR.

Spectra 4 years 7 weeks

I wish my gym had one of these...they look so cool! I kind of do my own "stepmill" at work. Since we have 6 flights of stairs in the stairwell at work, I sometimes run up and down all 6 flights several times during my lunch break for a good 15-20 minutes to get my heart rate up. It REALLY makes you sweat, that's for sure. I just have to make sure no one's using the stairs, because I don't want to look like a big dork running up and down the stairs, lol.

rinerlt 4 years 7 weeks

i love this machine! i once asked my super-fit friend which machine out of all the cardio machines gave the best workout...she immediately pointed at the stairmill. even 20 minutes has me sweating like no other machine at the gym. i may have to work my way up to 40, but still an amazing workout! :-)

4 years 7 weeks

has anyone done the interval workout with a hr monitor and noted how many calories it burns? just curious!

4 years 7 weeks

Kclulu, what's the difference between the Stairmaster and Stepmill? I thought that Stairmaster was just the brand, and Stepmill is the name of the machine...

SlurpeeGrl 4 years 7 weeks

the machine is too complicated for me. i am better at brain surgery.

mydiadem 4 years 7 weeks

I love the stairmill, we have 4 at my gym and they are almost always full but since most people only do it for 10 minutes its quick turn around. I do intervals and I also like to mix it up by using different leg positioning (wide, close together steps) doing cross over steps, and leg lifts. No need for additional leg exercises if you do that.

sunshinepointe 4 years 7 weeks

Odd - we have three stepmills at my gym and they're always packed. I've yet to try one out though.

kclulu 4 years 7 weeks

I also wish I had one of these at my gym because it is a tough workout. I do the stairmaster instead, but it isn't as great a workout as this. I like the way these intervals are set up though, I usually just do 3 minutes at a resonably hard level and then 2 at a very hard level. This looks challenging.

darc5204 4 years 7 weeks

I definitely need to try this. I don't mix it up often enough, but stairs are always hard work.

musefromnowhere 4 years 7 weeks

correction...the stepmill murders me :) I guess forgetting to spell check is what I get for going online at work!

TammyO 4 years 7 weeks

This machine is just hard core! It totally makes me sweat even more than running too. I usually do it when I need to take a break from running, and it gives a great work out.

Kimpossible 4 years 7 weeks

The only thing I don't like about the step mill is that it's soooooo s l o w.... lol I like to move faster is all. I'm a fast walker and prefer to move at a faster rate, but it does give me a good workout that's for sure.

musefromnowhere 4 years 7 weeks

the stepmill nurders me every time! I go on there when all the other machines are taken, I don't think I could last on there for this 40 minute workout!

cammies 4 years 7 weeks

i love the stepmill! it makes me sweat WAY more than any other cardio workout (even running), and it tones my legs really well. i'm so excited to try this interval workout tonight!

michlny 4 years 7 weeks

I am always surprised more people don't use this machine. I only like classes BUT if I need a GREAT workout and there are no classes - this is the machine for me! Half an hour on this and you are good to go!

blondie829 4 years 7 weeks

the stepmill and i don't get along. i get sooo dizzy on that thing.

danni2009 4 years 7 weeks

I hate this machine, I never go anywhere near it...the one time I did it just seemed dangerous, and I couldn't get up to a speed where I got a decent workout for fear of falling off.

lavendera 4 years 7 weeks

Cool, I wish my rec center had one.

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24 Comments

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