Purchasing new fitness equipment can be thrilling (if you know what you’re looking for), but the real challenge begins when you start working out. Once your stair stepper is all set up—what’s next? How can you use it without getting bored?
As a marathon runner, I use my Merach stair stepper to enjoy excellent low-impact cardio, giving my joints a much-needed break from running. Unlike running, a stair stepper requires you to work against gravity with every step, building strong glutes, hamstrings, and calves while improving running efficiency.
When it comes to cross-training, I need a varied routine. Repeating the same steps for 30 minutes would drive me crazy. Unlike zoning out for 26.2 miles, here’s my go-to stair stepper workout to keep my mind and muscles engaged for 30 minutes.
A Note on Manually Adjusting Resistance
Before detailing the workout specifics, here’s a note on resistance. My stair stepper requires manual resistance adjustments, which may feel cumbersome. But with positive thinking, I see these resistance changes as “planned intervals” rather than “annoying interruptions.” Here are some tips for adjusting resistance during your workout:
– Pre-workout planning: Map out your entire workout, including resistance levels and timing, before starting. I’ve done this for you below. It eliminates guesswork and smooths transitions.
– Strategic timing: My plan includes resistance changes during recovery periods. For example, if you’re doing 3-minute intervals, adjust resistance during the first 15-20 seconds when intensity is lower.
– The two-level system: Work primarily with two resistance levels—a “base” level for moderate efforts and a “work” level for intense intervals.
For those with the Merach stair stepper, adjust resistance by pulling the cables near the bottom of the machine. Hook these cables into one of three levels. Securing it higher up increases resistance for a tougher workout.
A Note on Proper Form
Before starting, ensure you’ve mastered the correct form:
– Keep your back straight and core engaged.
– Place your entire foot on the pedal.
– Maintain a slight forward lean from the ankles.
– Align your knees over your toes.
– Use handrails for balance, not support.
– Maintain a steady, controlled rhythm.
– Prioritize form over speed or resistance during initial sessions.
My 30(ish)-Minute Stair Stepper Workout
Here’s my workout. Feel free to adjust times, but keep the spirit of different efforts consistent.
Warm-up (3-5 minutes): Start at low resistance, gradually increasing to reach your base level. You should be able to hold a conversation.
Main Set (30-45 minutes):
– 5 minutes at base resistance (marathon pace effort)
– 2 minutes at high resistance (threshold effort)
– 3 minutes at base resistance (recovery)
– 1 minute at high resistance (VO2 max effort)
– 4 minutes at base resistance (recovery)
– Repeat this 15-minute cycle 2-3 times
Cool-down (3-5 minutes): Gradually decrease resistance, ending with easy stepping.
Tips to Mentally Hack Your Workout
Stepping alone at home can get dull. My top trick is to keep entertained, like a toddler with an iPad.
In addition to movies and TV shows, create playlists for different workout phases. Use upbeat music for intervals, steady rhythms for base pace, and motivating songs for the final push.
Other mental techniques:
– Visualization runs: Use stair stepper time to mentally rehearse races. Visualize course sections, weather conditions, and handling challenges. It’s my form of meditation.
– Counting games: Break your workout into chunks. Count steps in sets of 100 or challenge yourself with specific step counts during intervals.
– Form focus intervals: Dedicate 2-3 minute blocks to focus on form aspects—posture, arm swing, or foot placement—to improve efficiency and form awareness.
Other Ways to Incorporate Stair Stepper Workouts
If the workout above isn’t for you, try these ideas.
– Easy days: 20-30 minutes at base resistance to maintain aerobic base while giving legs a break.
– Tempo days: Use it for tempo runs in poor weather or controlled environments. Maintain higher resistance for sustained efforts.
– Recovery days: Low resistance for 15-20 minutes as active recovery while catching up on shows or podcasts.
– Bonus sessions: Use stair stepper sessions as bookends to strength training for warm-ups or extra cardiovascular work.
Loving your stair stepper workouts is about viewing them as purposeful training tools, rather than boring machines. The best workout is one you’ll do consistently.