Have the Burn Stair-Stepper Workout


How To Set-Up & Use a Stairmaster

Video taken from the channel: Flex Marks


15 Minute Full Body Mini Stepper with Bands Workout

Video taken from the channel: Sunny Health & Fitness



Video taken from the channel: Meckanimal


20 Minute Full Body Steps Workout – Calorie Burning Step Up Cardio Training Routine

Video taken from the channel: Puzzle Fit


15 Min Advanced Mini Stepper Circuit Workout

Video taken from the channel: Sunny Health & Fitness


Air Climber Burn and Firm Workout with Brenda DyGraf

Video taken from the channel: AirClimber


Results of Doing the Stairmaster EVERYDAY! Before & After

Video taken from the channel: Molly Bailey

Feel the Burn: Stair-Stepper Workout. Fitness. 2017-01-10 | By: Snap Fitness Total time: 43 minutes. Start with a 5-minute warm-up at level 3; 5:00-8:00: Single steps at level 5; 8:00-11:00: Single steps at level 8; 11:00-14:00: Single steps at level 5; 14:00-17:00: Single steps at level 8.

The stairclimber provides an excellent cardiovascular workout, burning a ton of calories while really making the heart and lungs work hard. You will really feel the burn in the quads and calves, and may even experience some muscle growth in the legs as a result of your stairclimber training. Even better: wear a workout band or waist trainer to intensify the workout. These garments stimulate heat in your core, making you sweat harder, so you can really feel your exercise working! #. The constant movement provides an aerobic workout that gets your heart and lungs pumping.

A 30-minute stair stepper workout burns from 180 to 266 calories, depending on your weight. The best. Feel the Burn: Workout Exercise Tips for Staying Fit at Home. Published.

2 days ago. on. August 16, 2020. By. CTN News. Daily exercise has a huge number of benefits for our physical and mental health.

Exercise helps to build and maintain muscle mass and bone density, reduce the risk of developing various diseases, and boosts the immune system. Step machines can assist you in achieving your weight-loss goals by helping you burn calories. According to HealthStatus, a 40-year-old, 150-pound woman would burn 232 calories in 30 minutes on a step machine, theoretically meaning she could lose three or four pounds in a month of daily, 30-minute workouts.

If you would like to feel the burn, that means that you are seeking an exercise intensity at which your muscles lack oxygen and therefore begin producing lactic acid. In order to feel the burn, increase the intensity of your workout until you feel the burn or consider switching to an anaerobic exercise such as weightlifting. STAIR CLIMBING: BENEFITS Climbing stairs is a great way to strengthen and tone your legs – from your calves to your butt. The combination of simultaneous ankle, knee and hip extension against gravity means you work your legs naturally and without the impact commonly associated with jogging, running or sprinting. Your trainers Rebecca Louise and friends are waiting for you to Feel The BURN!

Each day you will be guided through a 28 minute workout to tone up, build strength, increase your endurance & boost your confidence! Get access to your workout video library with over 100+ videos on demand including programs and challenges!One of the best ways to achieve this is by incorporating one the best stair stepper machines into your home or garage gym setup.These workout machines can provide a plethora of benefits such as burning calories to working a variety of muscles, from your glutes to your quads.

List of related literature:

Each session should end with a cool-down period, such as walking/running on the treadmill or getting on the stair stepper for five minutes at about 45 to 50 percent of your target heart rate to bring your body back to a resting state.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

My favorite exercise for pulses is the heels-elevated goblet squat.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Doing this on stairs, moving up one stair at a time as you build strength, is a great way to measure your progress.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Using a circuit of three exercises in a row for 31 minutes, the subjects were still burning more calories than normal 38 hours after the workout.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Using stair-steppers and elliptical trainers may exacerbate this kind of pain.

“The New Harvard Guide to Women's Health” by Karen J. Carlson, Stephanie A. Eisenstat, Stephanie A. Eisenstat, M.D., Terra Diane Ziporyn, Alvin & Nancy Baird Library Fund, Harvard University. Press
from The New Harvard Guide to Women’s Health
by Karen J. Carlson, Stephanie A. Eisenstat, et. al.
Harvard University Press, 2004

For best results, an exercise circuit should alternate between upperand lower-body muscles or between movement patterns like moving from pushups to rows to step-ups or from squats to overhead presses to lateral lunges.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Stair-climbing programs typically take about twelve minutes a day

“Belly Fat Breakthrough: Understand What It Is and Lose It Fast” by Dr. Stephen Boutcher
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast
by Dr. Stephen Boutcher
Gallery Books, 2014

This exercise is much more effective when you use a full arc (from overhead to parallel with the bench).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Exercising on a stair-stepper machine c.

“Saunders' Q & A Review for the Physical Therapy Board Examination E-Book” by Brad Fortinberry, SAUNDERS
from Saunders’ Q & A Review for the Physical Therapy Board Examination E-Book
by Brad Fortinberry, SAUNDERS
Elsevier Health Sciences, 2010

I did it as percentages of your weight for a very simple reason: The more you weigh, the more calories you burn with every step you take.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Omg found this gem and Girl you killed me!! Loved it THANK YOU!!! Trying to burn that extra butter I’ve gained during quarantine ��

  • Hey guys every 5 minutes do 1 minutes do stair climbing do that as much as you can within 14 hours you loose so much weight believe me

  • I run up & down actual stairs…when i tell you your heart feels like its going to jump out your chest, im not exaggerating…soo satisfying.

  • Brought myself a step board and risers as I needed to add to my new found running routine! So whilst I’m working from home at Lunchtime I have started to do your workout before I eat! Going to do it everyday until I can complete it without stopping! Then I’ll raise the level and continue on and also try another one of your routines! Dripping with sweat, thank you!

  • Hmmm…bands, I should incorporate this but the Sunny Health & Fitness Step Climber (SF-1115) is working just fine at the moment. Thanks for sharing!

  • I do the stairmaster and it sucks complete balls but goddamn if the results ain’t amazing. It’s the only thing that kicks my ass and gets me in shape.

  • can’t believe i did this full workout, at some points i felt like i was going to faint, i’m trying to do this workout every morning though.

  • i do level 5 for one minute then 8 for the next then 10 for the next then 12 then 14 ������ and i do that for 30 minutes!! it’s WILD but i love the stair master!!!!

  • OMG, I simply CAN’T work out wearing sweatshirts. I’d die! hahahaha I hate how warm it gets. I’m always in Tank tops and shorts when I work out. If i’m wearing pants or sweatshirts I feel like I’m gonna die

  • I tried a lot of different machines treadmill, elliptical, stepper, exercycle, concept rower, water rower.
    Hiked up a steep mountain stairway in Oahu, Hawaii called Koko Head my legs were wiped out.
    Came back home and bought a used Stairmaster 4000PT to get into condition.
    Best lower body strength / cardio equipment around.

  • Lol I def relate. Before watching this video I’ve been doing the stair master for 7 days in a row now & I definitely feel a difference in my endurance. I can last longer than 40 mins now and before I couldn’t even go 10 lol. Great vlog

  • I run a 56 story building in Miami bottom to top 3 times a week and it doesn’t have vents flowing into it so it’s just stagnant air, that shits great and I’m an building engineer there so I have keys to go in and out as much as I want I figure take advantage of this shit it’s a great workout

  • What’s the frickin smiling about m8 I wanna cry when I’m on this thing and mine is the new version that twists.legs be killing me in 5 mins not even that!!!!

  • Oh my goodness…..I thought I was going to die after this 20 minute workout. I got through it all but whoa!!! =} Thanks for this.

  • Thank you for this video. My college has this same machine and it killed me today with only ten min. I’m glad I was doing it right though. Your video reassured me

  • OMG allways hm, uuuh, aaahhh! STFU and do teaching! That is not a motivation to me! And do you know, Stepaerobic works on the music in count and not by the way with music?????

  • Thanks for the tutorial! This is the exact same company and model stair climber at my gym and I felt dumb not knowing how to use it. Cleared up everything.

  • Suggesting any use of the safety rails is improper form is just snobbish. 80% of users would end up injured doing it your exclusive way.

  • Im also part of the isolating team.. (NOT)..Training outside the stadium benches…Girl i hope u still kik A����…U are the inspiration..I just found u..Thank you Beautiful Woman

  • Girl I’ve been working out for a year and I did the stair master for the first time a few days ago and it took me out of the game completely lol I could barely finish the 15 minutes I had to do.

  • Ecxellent quality, sturdy and heavy: it is a definate keeper>>> ur2.pl/1136 The products coming from China need to improve their packaging to higher levels of quality. When I saw the box it had 2 small rips on it so I was not to anticipating a good thing, luckily all was in good condition, thanks for an awesome product.

  • I had this a few years back and it worked miracles… Now I am tying to buy it again its sold out in Walmart and I’m not sure if they are going to have it back. Can someone know where I can get it????

  • I swear-pause-it looks like that’s working the entire lower body-the quads the thighs the glutes the lower back obliques. I must walk like a juggernaut. I like that phrase. Thx for the tip. 30 mins to hour straight is a goal at age 42

  • I tried one of these and was like ‘I don’t understand how this is even exercise, gravity does all the work, I can turn it up to max and it’s still effortless cos my weight just pushes it down’. Now it makes a bit more sense.

  • The stairway to hell. This machine is the most torturous machine on earth when used properly as he demonstrates. Nothing will give u that death conditioning feeling like this machine. Should be a staple for everyone looking to get in good shape.

  • Lmao compared to me trust me you don’t go red… My face literally looks like I have a rash after I work out, I’ve had people stare at me in the gym and even one person asked what was ‘wrong’ with my skin lmao��

  • I have had 2 surgeries on my ankle this year because I tore the ligaments completely in half. Is this something I could do to get back into exercising on a regular basis? I don’t have full motion in my ankle anymore.

  • I normally go on the treadmill with a high incline and a decent speed walking for my warm up. Tempted to switch to stair master to see if it makes a difference….

  • Anyone ever do a longer then usual session on that damn thing and then drop your phone down the bloody gap!? I still have flashbacks of it slowly falling away!

  • The stair master is a very effective machine. You burn so much more calories in half the time. why spend 1hr on a treadmill burning less when you can burn way more in 20mins on a stair master. Good advice but easier said than done it’s not a easy machine, I think what a person consumes right before a work out affects your endurance and energy level.

  • I have a knee that doesn’t bend at all after surgeries(was hoping to find something since the pools are closed because of COVID) any ideas for a workout? My right leg only gets a 32 degree bend ��

  • i absolutely LOVE the stairmaster! like i do at least 10-15 mins every day when i go to the gym as a start up! i’ve been doing that for about 2 months now and i’m seeing results �� gonna up my game speed and time wise in the next couple of weeks and im so excited! thx for sharing your experience and good luck!

  • Shit I was 400lb down to 362 and I don’t think I can do it with out holding the rails, maybe when I’m more in shape I can but for now I can’t ��

  • Thanks for great video for the older stairmaster!!  I couldn’t figure out how to use one we have in our free gym at work:D I will definitely try again, especially when the only elliptical is unavailable. 

  • The only added benefit to not holding onto the rails is you work on your posture and stability but in no way is it the so called wrong way to use the machine leaning on the machine is wrong but holding the rails to maintain balance is okay

  • Who going to help me when I fall. I need to hang on for safety reason. As long as you are moving….what does it matter…give us a damm break!!

  • Thank you! I wanted to buy a stair master and really can’t afford to buy the staircase type. This one is affordable and I’m glad you made this video because now know how to use it.

  • This is a good work out ms. Puzzle 2 day in a row u kick my ass i feel the Soreness on my Lake n hamstrings if im walking like a penguin is a good pain Kudos to you❤

  • great video. I’ve used the stair master on an off for over ten years incorrectly. yesterday, I set the machine at 7 and stood as straight as I could (didn’t lean on supports at all). I did 20 minutes and really felt like I got the full benefit of the machine. on my way to the gym to execute the proper technique on this awesome machine. thanks, and btw hilarious ape walk in the beginning!!

  • I ordered this a few weeks ago and I am now in love with the sunny brand, I had to buy another machine (the squat assist) Will be doing video showing how I work out with it and I can’t wait!

  • Sorry to say, your video is not of a StairMaster product. The stepper you are using says that it is a Life Fitness Power Mill which generates a much more challenging workout. Good luck going forward with your workouts.

  • What the hell is this? When you need to go to floor of the gym if it above first floor of building you need lift and you do this in gym?

  • I do stair steps on cement step from garage to house. I try to keep 30 steps per 45sec pace for hour. Every 30 steps I change lead foot. It’s hard to keep pace and breathing at same motion because of that, but if you don’t it’ll not be equal workout. Also I count steps by both feet up, than both feet down= 1; and not right ft. Up =one, left ft. Up= one.

  • New to this kind of workout the steps, and wow! I feel my body working. I think I don’t need any other step routine. Found my favorite.

  • That is HIS opinion because he has a lean build not carrying excessive weight, Why do you think stair have hand rails, even in your home, do what makes YOU feel comfortable, as long as you are doing something….just sayin

  • it’s okay not to hold the handles if speed is low, but if one is doing at level-20… one must hold the handles. Higher level is needed if one wants to build the abs.

  • This is the best step workout video I have found on YouTube! I was pouring sweat afterwards —definitely my new go to morning workout! ♥️

  • I’ve seen some step workouts that said they were basic but they were not. I’ve seen some that were simply too basic. I like one. It’s both challenging and basic (easy). I had no idea what an L-step was until tou broke it down for me. I get a good workout but not at the expense of too much. I loved it! Covid-19 bought me here.

  • The no video or picture is because of other people changing around you and getting body shamed on social media etc. Selfie is just you.

  • Thanks so much for this video. I recently tried the one we have at my local gym and was totally clueless on how to work this thing. Will gladly give it another try. Thanks again!

  • The video is great but I would advise to use more energy to talk and change the background music.. try to show energy at the moment you talk! You sounded really sad, I thought you were crying at some point.

  • I like your video and i enjoy your narration, very funny when you are showing the wrong postures. now i know to do the right pose or i will have you telling me off in the back of my mind. cheers bro

  • Wouldn’t say it builds leg muscle but it certainly firms up existing muscles. Good old fashioned squats is best for building thigh /leg muscles, and remember “ass to the grass or go home” as many of The Greats used to say when performing squats.

  • Thank you for showing how exhausted you are by this workout. Most channels show these perky fake people who don’t sweat or get tired. ��. Makes me feel more confident in my workout.

  • i am so pissed, they had the exact same stepper at a thrift store and i didn’t pay it no attention, now it is probably gone, i wonder if it works the same as the new ones at Walmart/?>

  • I stop using the treadmill. The Stairmaster is my warmup before my actual workout. Usually do it for 20-30 mins before I do anytype of workout.

  • I have used the stair master for twenty years. Five to seven days a week for 45 to 60 minutes.
    What you want to do is to feel as much pressure as possible on the bottom of your feet and as little pressure as possible on your hands while maintaining a relatively high rate of speed.

    Not holding the rails is the way to do this, but if your speed is too slow, like the guy in the
    video, you will not burn a lot of calories.

    Try doing one minute intervals holding onto the rail with one hand for a minute and then resting for 15 seconds while holding on with both hands and putting more pressure on your hands and less pressure on your feet.

    This is much safer and you can do it at a higher rate of speed and burn more calories than the guy in the video.

    Or you can do intervals with both hands lightly touching the rails for a minute and then resting for 15 seconds with a lot of pressure on your hands.

    The key is to keep your upper body almost vertical during the one minute interval and then resting for 15 seconds with your upper body more horizontal.

    You can do any length of intervals that you fitness level will allow you to do.

    The key is to go alternate the pressure between your hands and feet and go at a higher rate of speed than you can go with no hands on the machine.


  • I just got mine my condo gym is still closed it’s worth it. I have a mini gym in my condo.instructions are a little crazy but I definitely ordering a portable bike too

  • thank you!I was trying to figure out how to use it yesterday in the gym,it keep going down and i stop using it immediately.lol.will try again this week in the gym:)

  • I want to know how long should i use this machine for first timers. I never go to the gym because i get embarrassed with how unfit i am.

  • i just so happen to come across this video looking to get back in shape! I love this workout. im going to keep doing this step routine until im ready to move on to the harder ones

  • Atta kid, you look great ����!!

    Thanks for the video. I have been grinding on the stair machine for a few weeks, definite gains even though! Keep up the great work!

  • I love this workout! Thank you!! It is the only thing I’ve found that I like to do at home and get my heartrate up enough.:-))))

  • Help!! Can anyone help me figure out how to get water out my Step? I was using it outside, left it out in rain for a couple days, and now it’s half full of water. There are two tiny holes on underneath, but barely any water will come out. TIA!

  • Kai Greene, jose raymond and jay cutler all have videos of them holding the hand rails maybe they should’ve watch this instructional video first! ����������������

  • I don’t know how this came on my recommended but must be a sign. I now know I was one of those people using the stair master all wrong. I need to Stop it. LOL

  • I’ve never held the rails because I want to mimic how I would do it if I wasn’t on the machine. I burn way more calories without the rails and it makes the workout more effective. Already lost 20 pounds in 3 months and I only do the stair master for 45 minutes 3 times a week.

  • Just came out of the box after sitting in my workout room for over 3 months. Guess I just needed to get serious. I love your video and Thank you for showing me a great easy workout. Im in my 50s so it matters. Your amazing.

  • I rest my arms on the sides I don’t put any pressure I’m just blind in one eye and it’s for balance, So for my fellow uncoordinated people out there, RESTING your hands isn’t an issue just have good posture and zero weight on your hands

  • It’s been 3 weeks with this workout daily. I have begun listening to my body and eating mindfully as I wanted to use this time in quarantine to improve my health. Definitely wasn’t easy to finish the whole video in the beginning but it motivated me to push my self everyday.
    I cannot thank you enough for posting this video, you’ve been my anchor ❤️ Love from India!

  • Just ordered this…will it tone the thighs? Is this Stepper better than an elliptical machine for toning thighs and will it give me fast results? Should I use it every day? It’s hard to know what to use working out from home now instead of in a gym.

  • The stair climber is great for warming up the whole body, putting too much pressure on your legs too fast will cause them to cramp up so using the hand rails definitely has its benefits

  • The best machine for me personally. I love it! It looks so easy! I always laugh when people descend after 10 minutes. Great video! Great explanation, you hit the point!

  • Mine arrived last Friday, I’m really motivated watching you. Thanks for the video, it would be great if you could make different routine every month �� Many thanks.

  • This the best way to burn fat period with the amount of stress on your joints. I have been doing this since I was 17, and nothing compares. It is the only machine in the gym that gives me a full body workout. I use to be able to go 4.7miles in 30 minutes and burn like 1000 calories. I am getting older but still can do about 4 miles in 30 minutes and burn about 850 calories. At the gym, I am pretty much the only one who is using this machine and those who attempt look like fools as they drape themselves all over the machine trying to keep up with me (I hate competitive gym goers, just do your own thing.) I would fully recommend this machine for someone with a busy schedule and want the hardest workout available with limited time. I am literally the only person in the gym sweating bullets and breathing rapidly (as if sprinting).

  • Omgeeeeee today was my first time ever doing step I absolutely loved it. Within 5 minutes I had worked up a drenching sweat. Will definitely be doing it again. Not ready to go back to the gym so you are a Godsend.

  • This machine is the devil we have a love and hate relationship������ but it’s my go to machine for cardio�������� it’s either it or the stepper I love Challenging myself��������.

  • Thank you for going the full 7 days, usually when I see a one week challenge people do 5 days instead. I definitely could tell a difference in your body!! Loved the video ��

  • ahh thanks, I tried the stairmaster at the gym today but couldn’t get the hang of it, it felt kinda weird and there was no one around to ask. So this vid helped and I’ll try again tomorrow morning and keep at it!

  • Ahhhh tomorrows my first time ever stepping on the stairmaster �� wish me luck! I’ve got so much anxiety and negative thoughts in my head any tips

  • I have the much older StairMaster PT4000 which is in very good condition and gives me a great workout with no need for me to go to the gym anymore. For me workouts I use the StairMaster, Resistance Bands and press-ups and find that gives me all the cardio I require as well as keeping my body toned.  I also have a Dip and Pullup station for the all important pull-ups for the upper back lats area. At 69 years old thats all I need.  Very good video thanks.

  • I start getting the groove in the stair master I do it twice. 20 minutes to start and at the end of my weights another 10 or 15 minutes

  • This is one of the best videos on how to use equipment out there. Please keep making more of these. It’s so hard to fine people who tell you simple things like where to put your feet, but if you don’t know you can do it wrong and hurt yourself. You’re a great teacher.

  • Love this step workout! It kicks my butt but in a good way. The killer one for me is the jumping jacks then the jump to the step. Gets me every time!

  • I remember my mom had this back when I was around 18 omg 10 years ago!! Anyways I took it from her since she never used it and I would put my music on and get on this thing for about 20-30 about every other day! I used it so much one peddle stopped working properly so I would have to stop and pump air into it and get back on it but I was in the best shape ever!!! Seriously this thing is amazing!! I wish I could get my Hands on one! I still have the resistance band and still use it lol

  • There is no wrong way on the stair master no matter how bad your form is you still going to feel the burn in your glutes and calves

  • This is first video which explains how to use stairmaster properly. I have got this machine and could not work it out how I supposed to use it. Now I know. Thanks guys. Really appreciate your help.