20 Minute Stepper Stair Workout: Body Filling Workout [Beuzz]

You’ve probably heard the suggestion of taking stairs instead of escalators and elevators to help you reach your step goals, and it’s a great way to increase your daily movement. But the steps are also a great addition to your gym routine.

The stair stepper provides a great workout for your quads and entire posterior chain (glutes, hamstrings, calves, lats, rhomboids, and spinal erectors), but you might be surprised to learn that it engages also your core and upper body.

When using the stair step, stand up straight instead of slouching on the handrails or standing and leaning back (this is especially easy to do when you’re tired). Squeeze your shoulder blades lightly to help you stand up and engage your upper back muscles as well.

If you hold on to the railings, you will engage your upper body, but you have to be careful not to over-tighten. There should be only minimal tension in the hands. The tension in the body takes the energy needed for the steps.

If you choose not to hold on to the railings, keep your arms at a 90 degree angle and push your elbows back to help you climb the stairs – this will also help you keep your balance. To further engage the core, with each step you take, consider lifting your leg off your abdomen, verses leading with your quad muscle.

This 20-minute stair routine consists of intervals starting strong, then decreasing the time in higher heart rate zones with active recovery. In the second half, you’ll go up to longer times in higher heart rate zones with active recovery. At the very end you will have a short burst of maximum effort before full recovery.

Choose a pumping playlist and get ready for a fast and challenging climb to the top!