the best 10 minute stairmill routine.

if you have ten minutes to spare and the stairmill is free at your gym, i highly suggest you spend those ten minutes with this heart pumping, calorie burning routine!

the stairmill is different than a stair stepper in that it has a continuous feed of stairs~like a treadmill or conveyor belt.  a stair stepper just has two pedals and your feet do not leave the pedals~which is more like an elliptical. it is great for firming up your glutes.

now let’s get to the details! this is the routine i do, it works for me, and you should consult a professional before attempting any fitness routine.

let me explain the speeds. high speed=out of breath, lots of effort. medium speed=could carry on a conversation but would rather not, medium effort. low speed=could read a magazine and carry on a conversation comfortably, low effort.

  • minute 1: high speed, facing forward
  • minute 2: high speed, facing left, stepping your left foot in FRONT of your right as you step
  • minute 3: high speed, facing right, stepping your right foot in FRONT of your left as you step
  • minute 4: medium speed, facing backward
  • minute 5: high speed, facing forward
  • minute 6: high speed, facing left, stepping your left foot in BACK of your right as you step
  • minute 7: high speed, facing right, stepping your right foot in BACK of your left as you step
  • minute 8: medium speed, facing backward
  • minute 9: high speed, facing forward, double stepping (this means step up two steps at a time and skip every other step instead of stepping on every step)
  • minute 10: low speed, facing forward, after each slllooowww step, kick your leg back straight behind you and flex your glutes, similar to a walking lunge leg lift.

again, this is the routine that i do and it works for me. i have many years of stairmill experience and am comfortable with this routine. if you are unsure of your stepping skills, don’t do this. it’s just to give you an idea of what i do.

 

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{ 4 comments… read them below or add one }

Nick March 23, 2011 at 2:12 pm

High speed stepping sideways? I’ve seen people using it stepping sideways, but only on lower speeds.

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janetha March 23, 2011 at 2:22 pm

I have spent many years on the stairmill and it should only be done if you are comfortable doing it, which I am. :)

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Christina January 15, 2012 at 11:43 pm

I’m with Nick, and wow, was he polite compared to what any of us with a background in athletics are thinking. You should take out liability insurance on your site. . .this is where free speech and rational thought (or a little fitness education) don’t mix.

Serves me right for “googling” stair mills.

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Janetha January 16, 2012 at 8:14 am

Hi Christina! Like I said in the post, this is just what I do and what works for me. I am not suggesting that anyone try it out without consulting a professional. I use my blog to share what works for ME, not for others. I have a disclaimer on my blog and also within several of my “moves” posts. Saying I should take liability insurance on my site is a bit far.. if people are experienced with using the stairmill and are looking for a fun routine, then they won’t have a problem with this one.

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