Here is my ultimate cardio workout, that is also great for your glutes, and legs! It’s been called the most intimidating machine in the gym… the stepmill. I drool whenever I see one, as this is a crucial piece in how I have been able to get my legs toned and tight.
The Stairmaster Stepmill 7000… My one true love.
The nice thing about the stepmill is that you can achieve the same cardiovascular workout you get on a treadmill, while receiving a lower body muscular workout and not jarring your joints. The difference with this machine compared to the Stair Master is that it is a bit harder when lifting and placing the foot each time. Bring a towel, you will be sweating within the first 5minutes.
Try it a few times before attempting this workout, as you will be sore. Play around with the modes, and begin with a time of 10minutes, work your way through the steps to get used to the machine. Yes my Stepmill workout needs a warning.
Set the machine on Fatburner Mode, this will take you through interval speeds intervals for the time set (20 minutes = 20 second per interval, 30 minutes = 30 seconds per interval, etc.). Now the for the real fun. Set the time for 30 minutes, and for starting 5-7 speed, try working your way up to 12 speed.
For the first 5 minutes, you will try doing this without holding on, as your speed will increase in and decrease in a pyramid set style. It is a great way to warm-up and get the pump started.
Second 5 minute pyramid set, hold on and double step it. Activate your glutes, keep your core tight and chest high! Your 1/3 through already!
For the next 10 minutes, the FB mode will do a tri set increase in speed (1.5 minutes per interval). Here’s what to do. 30 seconds facing forward, 30 seconds facing the right (working the inner thighs), and 30 seconds facing the left… and repeat! For the last 2 minutes of increase, step right side-left side and repeat! Rest holding for the next 1.5 minutes as the speed will decrease.
The last 10 minutes are random. You will go through pyramids of speed, increases and decreases. For this mix it up depending on how rubbery your legs feel. I usually try to do the first step without holding on, then mix it to doubles and finally try to double without holding on! Take your last decrease interval slow, and hold on. Try to get that heart rate back done! Make sure you really stretch out your lower half after with quad, hamstring, glute, piriformis, hip flexor and IT band stretches.
I challenge you to try it!
