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Cardio Workout: StepMill Intervals

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


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


Join The Conversation
shortybrwn03 shortybrwn03 4 years
The StepMill is the most challenging, heart-pumping, drenched-in-sweat producing piece of cardio equipment I've used! People at my gym call it the "Beast." ;-)
Sully915 Sully915 8 years
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 :)
urban-chic-101 urban-chic-101 8 years
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 Spectra 8 years
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 rinerlt 8 years
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! :-)
SlurpeeGrl SlurpeeGrl 8 years
the machine is too complicated for me. i am better at brain surgery.
mydiadem mydiadem 8 years
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 sunshinepointe 8 years
Odd - we have three stepmills at my gym and they're always packed. I've yet to try one out though.
kclulu kclulu 8 years
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 darc5204 8 years
I definitely need to try this. I don't mix it up often enough, but stairs are always hard work.
Kate14909563 Kate14909563 8 years
correction...the stepmill murders me :) I guess forgetting to spell check is what I get for going online at work!
TammyO TammyO 8 years
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 Kimpossible 8 years
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.
Kate14909563 Kate14909563 8 years
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 cammies 8 years
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 michlny 8 years
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 blondie829 8 years
the stepmill and i don't get along. i get sooo dizzy on that thing.
danni2009 danni2009 8 years
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 lavendera 8 years
Cool, I wish my rec center had one.
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