Let’s be real, cardio isn’t really fun, but at the end of the day it’s a great way to get our heart rate up and burn some calories.
I used to be more of a runner, not long distance by any means (3 miles is about my max), but it was still really the only form of cardio I could stand doing. However within the last couple of years, my hips really started to hurt after running, so I’ve been looking to work in different forms of cardio. I’ve tried the Elliptical time and time again, but it never really felt like that great of a workout. Walking is my other go-to, but lets be real, walking for 35 minutes is BORING. Eventually I moved on to the Stairmaster. Now I wouldn’t say I looove doing the stairmaster, but it is a great workout and I’ve come up with my own Stairmaster interval workout that makes it a little less boring.
I tend to do between 20 and 35 minutes, depending on my mood. Thirty five minutes more often than not. On my machine, this schedule burns approximately 450 calories which isn’t bad considering the time. During the week I usually go in the morning (see my Tips for Morning Workout Motivation), so I like to start off slow and wake up a bit. I prefer the interval training because I find it to be a little less boring and I like getting my heart rate up and down during my workouts.
Here’s the Stairmaster interval workout I follow. You can totally switch up the speeds if you prefer going faster or slower, but it’s a schedule that will keep your body surprised and will cause you to work up a good sweat!
35 Minute Stairmaster Interval Workout
0-5 Minutes: Work your way up to a Level 6 (I do this gradually because I’m tired :), but feel free to dive right in at Level 6!)
5-7 Minutes: Level 8
7-10 Minutes: Level 12 (Again, I work my way up to a 12)
Lounges (do every other step and get down low!)
10-11 Minutes: Level 12
11-12 Minutes: Lounge – Level 6
12-13 Minutes: Level 12
13-14 Minutes: Lounge – Level 6
14-15 Minutes: Level 12
15-16 Minutes: Lounge – Level 6
16-17 Minutes: Level 8
Side Step (Do left and right side for 30 seconds each)
17-18 Minutes: Side Step – Level 12
18-19 Minutes: Level 8
19-20 Minutes: Side Step – Level 12
20-21 Minutes: Level 8
21-22 Minutes – Side Step – Level 12
22-25 Minutes: Level 8
25-26 Minutes: Level 15
26-26.30 Minutes: Level 8
26:30-27.30 Minutes:Level 15
27.30-28 Minutes: Level 8
28-29 Minutes: Level 15
29-29.30 Minutes: Level 8
29.30-30.30 Minutes: Level 15
30.30-31 Minutes: Level 8
31-32 Minutes: Level 15
32-33 Minutes: Level 8
33-35 Minutes: Decrease speed gradually until you are finished!
That seems like a lot typing it up, but I promise, it’s a great workout! Constantly switching up the speeds on this Stairmaster interval workout, plus some good music, makes the 35 minutes go by pretty darn quick!