20 Minute StairMaster HIIT Workout
71
Published Sep 02, 2016, Updated Dec 23, 2021
This post may include affiliate links. Thank you for your support.
Work up a sweat with this quick and effective 20 minute StairMaster HIIT workout! Your legs will be burning and your heart will be pumping.
I have a love/hate relationship with the StairMaster. It’s HARD and takes a lot of energy, but it’s also one of my favorite machines at the gym because you can work your backside while getting your cardio in and you don’t have to stay on the machine forever in order to work up a good sweat. I usually only do like 20-30 mins on the stairmaster before I’m in need a serious water break… especially if I’m doing intervals like the ones in this workout.
And don’t let the short time fool you. 20 minutes on the StairMaster is no joke, I don’t care what level you’re using! I should note that this is an advanced HIIT workout. You can easily modify the workout to meet your fitness level.
I know it’s holiday weekend, but here’s a quick stairmaster workout — just in case you have time to pop in to the gym for a quickie. If you do end up trying this workout, let me know in the comment section or on social media. I can’t wait to hear what you think of it!
20 Minute Stair Master HIIT Workout
Level refers to the level on the stairmaster machine, which goes from 1-20.
Benefits of the StairMaster
Climbing stairs is known to be one of the most effective cardio (and strength building workouts) you can do for several reasons:
- Stair climbing engages the body’s largest muscle groups to lift your body weight up, step after step, so you burn more calories than you would exercising on a flat surface.
- Stair climbing raises your heart rate immediately so with a 20 minute workout you’ll likely spend 19 minutes with an elevated heart rate. Perfect for maximizing your cardio benefits.
- Stair climbing requires more balance and strength than other cardio modalities. The act of maintaining your balance while stair-stepping engages core muscles and increases core muscle strength.
- You’re toning and sculpting your lower body (glutes, hamstrings, quads and calves) while getting a cardio workout at the same time. More bang for your workout buck!
- Using the stairmaster is better on your knees, because with “real” stairs you have to go up to the top and then back down. Descending stairs is considerably harder on your knees than climbing up because your muscles and connective tissues are being used as “brakes” to fight the effect of gravity, and you are hitting each step with more impact. With the stairmaster machine, you get all the benefits of climbing while avoiding the negative elements of descending.
(source)
Question for you – Do you love or hate the stairmaster?
I’m kinda in the midst of BFL right now. I posted about it a while back on my blog. You can find the post under “BFL” in the word cloud if you are interested.
Anway, I am into it more for the strength training as you mentioned, I’ve never been good at that. The eats have kinda gone by the waste-side. Hmm. Although I’ll say my diet pre-BFL was not much different than the BFL diet. I am trying to drink more water though, that has been the other big change for me since BFL.
I WANT ABS TOO! I think they are starting to make an appearance 😉
Holly- I tried finding the BFL post but couldn’t….help! 😉 I’d love to read it!
Here’s a link to her BFL posts Mary http://www.rustbeltrunner.com/search/label/BFL
I love having breakfast for dinner. Actually, breakfast for lunch, too! It’s good any time!
If you are interested in HIIT then you should check out BodyRockTV.com. Zuzanna will walk you through a HIIT workout that will leave your muscles burning and your lungs gasping for air. The best part is she posts a video of the workout so you don’t have to wonder what exercise she is talking about as well as a photo break down of the whole workout.
YES!! I have tried a workout from BodyRockTV before. Zuzanna is awesome and super intense.
I do enjoy HIIT training, but never do it enough!! I like to incorporate it with muscular training, like switching leg lunge jumps, or squat jumps, stair jumps, etc. I’m glad you’re feeling the burn. I haven’t had a good burn since last Monday, so I think I, too, need to step it up a notch!
I love BFL, so far. I am on week 4 day 4 and it has been going great. I actually really enjoy HIIT and have been doing my HIIT sessions on the elliptical.
Good luck with the new plan! I agree, Morning Star patties are the best – I love spicy black bean!
I’m really interested to see hao you like BFL. I’ve been wanting to start it too for the same reason, abs!
I know! I really want abs and after seeing Janetha’s and Sarah’s progress with ab definition after following the program, I knew BFL would help.
Hubby and i tried it like 10 years ago.
It was okay. Just be careful with it…not
sure if it has changed its routines but
I got a persistent shoulder problem
that began with it.
I’ve had this realization lately too — that cardio isn’t the end-all be-all of working out. I dearly love my cardio, but due to a persistent foot injury, I’ve had to do more low-impact exercises. Including the Core Fusion workouts that you mentioned a while back. I’m glad I picked that up, and I’ve definitely noticed changes in my body. The injury has “forced” me to be more creative about working out, and to focus more on strength training. And I’m realizing it feels just as good as 45 minutes of hard cardio.
Before my injury, I did HIIT — with a rowing machine and a spinning bike. I think with HIIT and strength training that you can’t go wrong!
Hi Dawn! I’m glad you are liking the Care Fusion workouts. I’ve been doing them as well and really like them. Have you tried the Core Fusion pilates DVD yet?
i’m so excited to hear how you like it! I’ve been thinking of looking into it, too, but doing it similar to how you are (really focusing on the workouts/schedule and just cleaning up my diet a bit without getting obsessive about it).
We love BFD! 🙂