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Get it Up - Your Heart Rate, That is: StepMill Intervals

I can understand why people are intimidated by the StepMill at the gym, it's a large machine (visually), plus it's tough to cheat on it. Don't be intimidated and grow to love it for killer legs this bikini season. If my previous StepMill routine proved to be a bit too difficult for you, then try this interval pyramid routine instead. Start by choosing "manual" on the machine.

00:00-01:00 Warm-up Level 2
01:00-02:00 Warm-up Level 3
02:00-03:00 Warm-up Level 4
03:00-04:00 Warm-up Level 5
04:00-05:00 Warm-up Level 6
05:00-07:00 Level 7
07:00-09:00 Level 8
09:00-10:00 Level 7
10:00-12:00 Level 9
12:00-13:00 Level 7
13:00-15:00 Level 10
15:00-16:00 Level 7
16:00-18:00 Level 10
18:00-19:00 Level 7
19:00-21:00 Level 11
21:00-22:00 Level 7
22:00-24:00 Level 10
24:00-25:00 Level 7
25:00-27:00 Level 10
27:00-28:00 Level 7
28:00-30:00 Level 9
30:00-31:00 Level 7
31:00-33:00 Level 8
33:00-35:00 Level 7
35:00-36:00 Cool-down Level 6
36:00-37:00 Cool-down Level 5
37:00-38:00 Cool-down Level 4
38:00-39:00 Cool-down Level 3
39:00-40:00 Cool-down Level 2

Fit's Tip: As always, if this seems too difficult or too easy, adjust the levels accordingly. Keep in mind that machines vary, so you may also need to adjust according to your machine. This routine will blast boredom away as you'll need to adjust the level every other minute.

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Join The Conversation
Fitness Fitness 10 years
bettywhite: Good for you for trying the workout! I promise you'll get it and you're going to feel great!
bettywhite bettywhite 10 years
now this machine is an amazing workout, even for just 10 minutes! i tried this routine...phew - i had to relocate to the bike after 20 minutes. i'll try it again, but it is going to take a few sessions to work up to 40 whole minutes! dang!
SU3 SU3 10 years
Everytime I go to the gym... all the stair steppers are usually full. More so than the treadmill! Everyone uses them they're so popular. This looks like a great workout - thanks for posting!
tifygodess24 tifygodess24 10 years
Im in love with the stair stepper at my gym, and I swear I already feel a huge difference in my legs! And I have never sweated as much on any other machine...love it!!
Fitness Fitness 10 years
The StepMill can be scary at first, but I promise you that once you start seeing those results (ie Killer legs) you will love this machine.
ilove2ski ilove2ski 10 years
Wasn't this on Runs House??? I love that show. ..If you see us in the club we'll be acting real nice if you see us on the floor you'll be watchin all night..
ilove2ski ilove2ski 10 years
This does not look like fun. :MOB: ..If you see us in the club we'll be acting real nice if you see us on the floor you'll be watchin all night..
ccsugar ccsugar 10 years
Yeah these scare me too! I'll stick to the treadmill and elliptical until I'm brave enought...
cravinsugar cravinsugar 10 years
These machines scare me lol. I have been on it a few times...the one at the gym I used to go to was taller and further from the ground..i was always afraid i was going to fall! haha, now I walk up the escalators at the metro which are the same height and distance apart... _________________________________________________________ Why don't you wear the face you have when I am not around?
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