Intermediate Stairclimber Workout

Challenge yourself with this intense 30 minutes stair-climber workout, you will love the results!

This challenging, intense workout is perfect for anyone who loves the stairclimber. Step up and tackle this 30-minute workout – you can do it!

The stairclimber is a challenging cardio workout that tones your legs and rear with a sweaty, intense burn. And unlike running, the stairclimber is a low-impact workout. Less pressure on your joints, muscles, and bones translates to a lower risk of injury.

When tackling this intermediate stairclimber workout, remember to maintain proper posture on the machine. Keep your body upright (no slouching!), your arms at a 90-degree angle, and your fingers loose on the rails. Press deeply from your heel, not your toe, which works more of your leg.

Intermediate Stairclimber Workout

Note: Different stair climbing machines use different measurements to track speed. Some use “levels” (that can vary widely from brand to brand), others use steps per minute, and others show miles per hour. This workout is based on “Rate of Perceived Exertion,” a 1 to 10 scale where 1 is resting, 3 is moderate effort, 5 is heavy effort, 7 is really hard effort, and 10 is maximum exertion.

 

Time

Rate of Perceived Effort

0:00 – 5:00 / Warm-Up

4

5:00 – 6:00

6

6:00 – 7:00

5

7:00 – 8:00

6

8:00 – 8:30

8

8:30 – 9:00

4

9:00 – 10:00

6

10:00 – 11:00

7

11:00 – 12:00

6

12:00 – 13:00

7

13:00 – 15:00

5

15:00 – 16:00

6

16:00 – 17:00

5

17:00 – 18:00

6

18:00 – 18:30

8

18:30 – 19:00

4

19:00 – 20:00

6

20:00 – 21:00

7

21:00 – 22:00

6

22:00 – 23:00

7

23:00 – 25:00

5

25:00 – 30:00 / Cool-Down

2 or 3

 

 




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