28 Mar Time to STEPmill it UP!
Posted at 15:17h
in Workouts
Take a hike… On the Stepmill
Want a change from your normal cardio routine? Go for a hike…indoors on the “Stepmill”… HIIT style!
I am a huge fan of stepmill high intensity interval training (HIIT) to help you achieve maximum fat burning in limited time. HIIT training can be more effective and more efficient than slower paced “aerobic” style training.
Here is a quick HIIT step mill workout that can be done as a beginner, intermediate or advanced trainer.
20 minute FAT BLAST step mill workout with a 5 minute warm up and 1 minute cool down – 26 total minute total workout time
5 minute WARMUP
- 2 minutes of power walking to get warmed up on the machine. This should be relatively easy here. Think level 2-3
- 3 minutes power walk up hill: 4-5 speed. This should begin to get your heart rate up and the first bead of sweat to develop.
5 minutes
- 5 minute power walk up the steps at level 6-7 speed or faster. You should be breaking a sweat by now and it should be hard to carry on a conversation. So put down your cell phone and step it out!
15 minutes: This is where it gets REALLY hard! 
- 1 minute walking as QUICKLY as you can or even better RUNNING up the stepmill! To gauge what I do, I put this on 18-20 here. Do not jump into this level! You want it to be fast for you but you don’t want to pass out 🙂 You should be VERY winded doing this for one minute.
- Over the next 2 minutes – PAUSE the machine, and catch your breath. After 15-30 seconds, continue walking on level 4 or 5 for another 1:30 to 1:45.
- REPEAT the 1-minute of fast walking/running and 2 minutes of recovery walking 5 times…
1 minute cool down:
- Take it back down to level 3, and continue walking for at least another minute until you feel your heart rate has recovered. You can always warm down longer if you need it. There is no rush, and your body will thank you for letting your heart rate recover and not stopping cold after such an intense workout.
Did that sound easy? Give it a TRY and let me know what you think!
Solutions or Excuses…YOU decide!
-Natalie Jill
This is ideally done AFTER your weight workout or on a day that you are NOT doing weights. I do not recommend this for someone who has bad knees or hips. As always, workouts must be coupled with a clean eating plan to achieve results.
Bloat, Fat, and Fatigue BE GONE! Give me 7 days to teach you the habits to get the weight off and change your life FOREVER! Start HERE
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