If you're looking for a low-impact exercise machine that's going to strengthen your core, glutes, quads, and calves all in one session, look no further than the Stairmaster.
If you aren't familiar with this machine, then it's essentially a mini escalator with revolving stairs and handrails. Provided you don't slouch forward or lean too heavily on the handles, this machine could reap some serious results. So, why not give our 16-minute Stairmaster workout a go? It's sure to get your heart pumping and quads burning!
1) Squat jumps
First things first, start the machine at a relatively slow speed. Next, standing with your feet shoulder width apart, squat down and spring up onto the next step, keeping your hands lightly on the handrails for balance. Continue to squat jump for 40 seconds before taking a 20 second break. Repeat this a further 4 times (making a total of 5 minutes) before moving onto the next exercise.
This move is pretty much what it says on the tin - tackling two steps at a time. Ensure that your machine is on a medium pace and that your hands are lightly on the handrails at all times.
The two-step is going to target your hamstrings and glutes, but if you want to get your heart pumping too, try increasing the speed up a notch every 30 seconds. Perform the two-step for 4 minutes before moving onto the next exercise.
3) Crossover steps
Now it's time to really fire up your glutes.
Simply step up with your right foot and place it on the next step where your left foot would usually land. Now, step up with your left foot and place it on the next step where your right foot would usually land. Remember to keep your hands lightly on the handrails throughout, and try to repeat for cross steps for 3 minutes before moving onto the next exercise.
4) Dumbbell steps
By this point in the workout, your legs will be starting to fatigue, but try to really push through because you're almost there! Simply hold a 5kg dumbbell in each hand and climb the steps at a medium pace. Repeat this for 2 minutes before moving onto the final exercise.
5) Lateral step
Last but not least is the lateral step - a move designed to specifically target your glutes. Standing sideways, step up with your leading foot and then follow with your other foot. Repeat for 1 minute before standing the opposite way and repeating.
So there you have it! 5 moves that prove that the Stairmaster doesn't have to be boring, tedious, or daunting. Give it a go and let us know how you get on.
Be sure to follow us on instagram for more workout plans and tips on staying healthy.