Stair Master HIITS to Try

Although nothing can beat the sweat you get from sprinting up an outdoor flight of stairs, when it come to in-gym cardio machines, the Stair Master is my favorite "go to" for that intense cardio session I search for. Whether steady state or HIIT, the stair master offers the same challenge any flight of stairs would offer, and it allows for more creativity on how to maximize your time and effort while on a continuos climbing rotation. Personally, I love experimenting with Stair Masters to discover how I can get the most effective burn from them! Below are two of my favorite HIITS to use on the stair master:

Four levels that I will go by:

Easy Pace

Moderate Pace

High Pace

Sprint Pace

I will put the levels I use besides the step to give you an idea of what I mean by that pace. Paces may vary per individual, so experiment and discover the pace you find most comfort in. Use the railings during High- Sprint Pace for support.

HIIT #1

You begin:

Warm Up:

A. 1 minute Easy Pace (level 5)


Followed by:
B. 2 minutes Moderate Pace (level 7)

C. 1 minute High Pace (level 10)

{At High Pace, I skip every other step. Skipping a step is more challenging to perform at a higher pace, and it also provides a full range of motion that targets the backside/glute area of the leg.}

D. 30 Seconds High Pace (level 10)
{Regular formation, without skipping a step}

E. 30 seconds Sprint Pace (level 19-25)


Return to:
A. 1 minute Easy Pace (level 5)

Continue cycle for 20-30 minutes.

HIIT #2

You Begin

Warm Up:

A. 5 Minutes Easy Pace- Moderate Pace (Level 5-7)

Followed by:

B. 2 Minutes strictly Moderate Pace (Level 7)

C. 1 minute Sprint Pace (level 19-25)

Return to:

B. 2 Minutes Moderate Pace (level 7)

Continue cycle for 15-25 Minutes. You should be altering between Moderate Pace and Sprint Pace for the duration. 

{For a challenge: Cut Moderate Pace by 30 seconds. }

{If it is too challenging: Start at a 30 second Sprint Pace and work your way up}

Some Other techniques to use at stair master:

Side Step

A. Holding onto the the railings of the machine, twist your body so that you are going up the steps in a sideway formation. Begin at an Easy to Moderate Pace so you can accustom yourself to the movement. I would not recommend going past a High Pace when stepping sideways.

{I find that the side step offers a challenge, as well as targets different angles of the Glute.}

For an Extra challenge: 

B. Skip a step in a sideway formation.

{I like to use a variation where I perform the side step at a High Pace for 10 steps, and then transition into skipping a step while maintaing my sideway position for another 10 steps.  I do this for a duration of 1 minute.}

Tip Toes

A. Walk up the steps at a Moderate to High Pace on your tip toes.

{This emphasizes the Quad muscles for that extra burn. Use the railings for support}

Slow Skip

A.  Skip steps at an Easy Pace (level 3-6)

{This Easy Pace skip, or "Slow Skip" is beneficial for stretching out the hip and hamstring. I typically use it as a cool down.)

I hope this can provide you with new ideas and approaches to the Stair Master! Trust me, these HIITS will have you absolutely drenched in sweat! It will also allow you to challenge yourself and feel amazing afterwords.

And with that I sign off,

XO- Adri