The Stairmaster is one of the most underrated cardio machines ever. It helps you burn fat easily and pretty quickly. Especially if you do the Stairmaster HIIT workout we’ll be talking about; your results will come even faster.
Most people choose to do their cardio with a treadmill or an exercise bike and, they neglect the Stairmaster. Doing your cardio on a Stairmaster feels much harder than others because you are not used to it and it’s quite literally an uphill battle.
However, compared to other cardio machines; Stairmaster exercises your legs much more efficiently. If you are tired of not being able to lose leg fat and get them in shape, the Stairmaster will give you what you want.
You probably heard a weight loss tip like “take the stairs instead of the elevator”; it’s a quite good tip and it works like a charm. Now, imagine that you do 20 minutes of stair climbing.
It’s not going to be easy, but if you were doing your cardio with a treadmill and change it up to use that time for the Stairmaster; you’ll see real results. A maximum of 20 minutes of the Stairmaster HIIT workout will have lots of benefits.
Let’s take a look at these benefits individually:
Benefits of the Stairmaster
1) Burns Fat like Crazy
A Stairmaster HIIT workout can help you burn a lot of fat in a limited time. Compared to LIIT exercises, HIIT burns fat faster, still, we recommend everyone to not neglect LIIT workouts; long walks are always good for your cardiovascular health.
HIIT exercises also have an amazing EPOC effect. Thanks to it, you’ll keep burning fat even after you finished your exercise.
2) Targets Big Muscles
Stairmaster helps you target your largest muscles efficiently. A normal walk doesn’t impact your legs like climbing stairs. Each step you’ll be moving towards up and forward.
Your quads will get leaner within a month of Stairmaster HIIT workouts. Also, your glutes, hamstring, and calves too.
If you want to make this exercise even harder, take bigger steps on your Stairmaster. Basically, skip a step to create more elevation.
3) Exercises your Core
Don’t forget to engage your core while doing your cardio on the Stairmaster. In fact, due to engaging your core; you’ll become more balanced.
4) Low Impact Cardio
Compared to normal stair climbing; Stairmaster is much better for your joints because you’ll be walking up only. Climbing down can put a strain on your knees.
5) Healthy Bones
Climbing stairs regularly can reduce your risk for bone-related illnesses. If you make climbing stairs a habit, your bone density will improve significantly.
Benefits of HIIT Workouts
1) Time Efficient
HIIT is a life-saver for busy people that want to stay fit. You can do one under 20 minutes only 3 times a week and you’ll see amazing results. Instead of doing a LIIT on the treadmill for an hour, do HIIT on the weekdays and save LIIT workouts for the weekend.
Even if you don’t have 20 minutes, that’s fine because our Stairmaster HIIT workout takes only 5 minutes.
Also, if you got a treadmill at home, you can still do HIIT workouts with it. Check the article below:
2) Improved Oxygen and Blood Flow
Your heart and lungs will improve significantly after you started to do your HIIT workouts regularly. HIIT will support and strengthen your circulatory system because your heart will pump a lot of blood to deliver oxygen to your body.
There is a 2020 study found that a single HIIT workout can improve your blood flow to the brain. (1) So, your vascular capacity will increase similar to the LIIT exercises.
Heart diseases are quite deadly. In fact, in the United States alone, one person dies every 36 seconds from cardiovascular disease. (2)
If you want to overcome these statistics, you should incorporate HIIT workouts into your life.
3) Lowered Blood Pressure and Blood Sugar
Speaking of heart diseases, HIIT can also help you lower your blood pressure and blood sugar.
In a 2017 study, 39 men aged between 56 to 67 who performed HIIT workouts five days a week for six weeks showed; an average of 5.5 mm/HG reduction. So, in only 6 weeks their blood pressure improved significantly. (3)
Also, another 2015 study showed how HIIT training for 8 weeks can lower blood sugar. (4) After that 8 weeks, people who have type 2 diabetes showed better control over their insulin levels and improved pancreatic function.
If you have type 2 diabetes, talk with your doctor if you should do HIIT training.
4) Metabolism in High Gear
Even after you finish your HIIT workout, during the first 24 hours your body will produce human growth hormone (HGH). Compared to your normal HGH production, if you do HIIT, you’ll produce 450% more.
Yes, you’ll burn a lot of fat due to it but that’s not the only benefit of HGH production; your aging process will also slow down.
Stairmaster HIIT Workout
Before you start HIIT workouts, always warm up for at least 5 to 10 minutes. Do leg swings, jogging, and bodyweight squats.
Depending on your fitness level, you should do this workout at least 2 times a week.
- Interval 1: Slow climb for 30 seconds
Fast climb for 20 seconds
Big steps for 10 seconds
- Interval 2: Slow Climb for 30 seconds
Fast climb for 15 seconds
Big steps for 15 seconds
- Interval 3: Slow Climb for 45 seconds
Fast Climb for 15 seconds
- Interval 4: Slow Climb for 45 seconds
Big steps for 15 seconds
- Interval 5: Slow Climb for 30 seconds
Fast Climb for 30 seconds
Rest for a minute, do this interval series as much as you want. We believe that if you do this interval series for 4 times; that’ll be enough.
Best Stairmaster on the Market – Recommendation
Aspen Stairmaster is great for home use compared to commercial Stairmasters. It takes less space and brings gym cardio sessions to your home.
If you get yourself this cardio equipment for home, you’ll have a low impact and high-calorie burn cardio. It exercises more muscles than a treadmill and you’ll be improving your joint flexibility and movement.
Finally, it has a 1-year manufacturer warranty.
Stairmaster HIIT workouts can help you tremendously with not only losing weight but also, improving your overall health.
Some people prefer other cardio equipment, if you want to learn more in-depth about other options, check the guides below:
Before you go, let us know in the comments, if you’ve ever tried HIIT before?
Thank you for reading.