Step Up To a New You
If you are looking for ways to revamp your workout while maximizing results, try incorporating steps into your fitness regimen. You can use flights of stairs, aerobic step equipment, and even machines like the Stairmaster or Step Mill to add steps to your workout. If none of these are available to you, find a sidewalk curb in an area where traffic is low. If you are new to this type of exercise, start using steps for a few minutes at the end of your usual workout. Over time as you get stronger, you will be able to increase the time spent on the steps and reduce your rest periods, as well as increase the amount of steps you do.
A Stairs Workout
Try the following workout to begin incorporating steps into your fitness regimen. If you are more advanced, try increasing speed, using a weighted vest, holding free weights, or increasing the number of rounds in your workout time.
Round 1:Warm-up by walking up the flight of stairs for 3-5 minutes. If you aren’t using a flight of stairs, simply step up and down on your aerobic step or curb. Thoroughly stretch before you proceed.
Round 2: Run up flights at half speed for 1 minute. Rest for 2 minutes. Repeat, but this time, skip every other step. Rest 2 minutes
Round 3: Run up flights at full speed for 45 seconds. Rest for 90 seconds. Repeat, but this time, skip every other step. Rest 90 seconds
Round 4: Stair Lunges. With your left leg planted, skip 1 or 2 steps and bring your right leg up into a full lunge. If you are a beginner do not skip any steps. Simply lunge on each step. Continue up the stairs for 3 minutes by alternating the right and left leg as you climb. Click here to make sure you are doing your lunge on the steps properly.
In between rounds try these strength training drills to ensure a total body workout. Complete these moves just as you would if you were not using a step. The step will engage the muscles a little more and help you get the most out of your workout.
Repeat all 4 rounds. As your conditioning improves, try to increase the number of times you repeat the rounds in one workout session. Tweet me @Kim_Fitness to let me know how you do!