I hope you are ready because this is not your momma's stairmaster ;)

Research suggests a warm up (5-10minutes) such as walking, running, jumping jacks, elliptical trainer may benefit your workout on stair mill.

I agree but you choose what works best for you.

Time (min) Level

5 5

1 6

1 7
2 8

1 9

1 minute recovery at level 5 or lower

Begin your climb again

1 6

1 7

2 8

1 9

1 minute recovery at level 5 or lower

Begin speed intervals.

1 10

30 sec recover 5

1 10

30 sec 5

1 11

30 sec 5

1 11

30 sec 5

1 12

1 5

1 12

1 5

Cool down

3 2-3

Total workout time 30 minutes plus cool down.

Depending on your own fitness level you can adjust this workout to fit your needs. Do not cheat yourself. PUSH through till the end.