Buying a new piece of fitness equipment is exciting (if you know what to look for), but then comes the real challenge: actually working out. So, you've got your stair stepper all set up—now what? How do you get a workout from this thing that doesn't bore you to tears?
Still, when it comes to cross-training, I need a routine with variety. If all I did was step up and down for 30 minutes, I'd lose my mind. It's just not the same as zoning out for 26.2 miles. Here's my go-to stair stepper workout that I use to keep my mind and my muscles engaged for 30 minutes.
Merach Stair Stepper $95.99 at Amazon $149.99 Save $54.00 Shop Now Shop Now $95.99 at Amazon $149.99 Save $54.00A note on manually adjusting resistance
Pre-workout planning. Before starting, map out your entire workout including resistance levels and timing. I've done this for you below. This eliminates guesswork mid-workout and makes transitions smoother.
The two-level system. Instead of constantly adjusting, work primarily with two resistance levels: your "base" level for moderate efforts and your "work" level for intense intervals.
If you also have the Merach stair stepper, adjust resistance by pulling on the cables near the bottom of the machine, shown in the photo below. Then hook those cables into one of three levels. By securing the cable higher up on the machine, you'll get more resistance (aka, a harder workout).
Adjusting resistance. Credit: Meredith DietzKeep your back straight and core engaged.
Maintain a slight forward lean from your ankles, not your waist.
Use the handrails for balance, not to support your body weight.
Spend your first few sessions prioritizing form over speed or resistance.
My 30(ish)-minute stair stepper workout
Start at low resistance, gradually increasing every minute until you reach your base level. You should be able to hold a conversation at this level.
Main set (30-45 minutes)
2 minutes at high resistance (threshold effort)
1 minute at high resistance (VO2 max effort)
Repeat this 15-minute cycle 2-3 times
Cool-down (3-5 minutes)
I get it, stepping alone in your home gets dull. My number one trick is to keep myself entertained. Like a toddler with an iPad, you know?
Some other mental techniques I use:
Counting games: Break your workout into smaller mental chunks. Count steps in sets of 100, or challenge yourself to hit specific step counts during intervals.
Other ways to incorporate stair stepper workouts
If the above workout isn't for you, no sweat! (Or...lots of sweat?) Here are other ideas to incorporate your stair stepper into a larger training routine.
Tempo days: Use the stair stepper for tempo runs when weather is poor or you need a controlled environment. Maintain higher resistance for sustained efforts.
Bonus sessions: If nothing else, you can use stair stepper sessions as bookends to strength training, like warming up beforehand or adding cardiovascular work afterward.
The key to loving your stair stepper workouts is all about framing them as purposeful training tools, rather than boring cardio machines. Because after all, the best workout is the one you'll actually do consistently.
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