Fitness

7 StairMaster Workouts Worth Trying

Time to climb.

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According to a survey conducted by OnePoll on behalf of Dymatize, 52% of exercisers want to change up their usual workout routine. So if you’re looking for a new way to train your glutes or get in some cardio, you could consider trying one of these StairMaster workouts.

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Lateral Climbs

Trainer Anna Victoria recommends this 7-minute circuit.

- Slow warm-up, 60 seconds.

- Increase speed to “sprint” for 30.

- Low speed, 60 seconds.

- Turn to side, climb laterally, 30 seconds.

- Forward climb, 60.

- Turn other way, 30.

- Skip every other step, 60.

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HIIT

Allison Sizemore says this routine spikes your heart rate while being low-impact.

- Crank up speed to a level you can barely sustain for 30 seconds.

- Lower speed for a relaxed 30-second climb.

- Repeat the intervals for 10 minutes.

- Cool down for 2 minutes on easy setting.

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Leg Burn

Planet Fitness’ Teddy Savage says this helps improve stamina and targets the glutes.

- Warm up for 3 mins.

- 4 minutes moderate pace.

- 4 minutes, skip every other step.

- 2 minutes, cross-over steps. Climb stairs sideways.

- Repeat on both sides.

- 3 min cooldown.

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Intervals

Your rate of perceived exertion (RPE) is on a scale of 1 to 10, says Savage.

- 3 min. warm-up, RPE 6.

- 1 min. RPE 4. 3 mins, RPE 7.

- 1 min. RPE 4. 3 mins, RPE 4.

- 2 mins. max effort.

- 1 min. RPE 4.

- 2 mins. max effort.

- 1 min. RPE 4.

- 3 min. cool down.

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5-Minute Climb

Savage says this whole routine should add up to 5 minutes.

- Warm up.

- Set machine to moderate speed.

- Hold rails, squat down, then spring up to next step. Land gently both feet.

- As you step, do lateral leg raises behind you.

- Climb, skip every other step.

- Cool down.

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Cardio

From trainer David Brendan:

- Warm-up 3 mins. Raise speed 1 level each min.

- Moderate pace, 2 mins.

- Increase speed by 2, 2 mins.

- Moderate speed, pump arms.

- Hold rails, increase speed by 3, 2 mins.

- 1 min. top speed, no hands.

- 1 min. top speed, hold rails.

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Pyramid Workout

YouFit Gym’s Raphael Konforti likes this sequence:

- Climb 2 minutes, medium speed.

- Alternate between 1-minute intervals at medium and fast speeds for 7 mins.

- 30-second burst, climb as fast as you can.

- Slow speed 1 minute at a time till you stop.