Tuesday, September 27, 2011

Stair Climber HIIT Workout

If you're looking for a new HIIT (High Intensity Interval Training) workout other than the usual walk/jog, jog/run, elliptical or treadmill workout try doing HIIT on the stair climber next time you're at the gym.

Here was MY 20 minute program. Everyone is different and will be at different levels. Also, machines vary so take a look at the RPE (Rate of Perceived Exertion) chart below for you to refer to when doing YOUR workout!

  • Warm-up for 3 minutes at an RPE of 2-3
  • Climb stairs quickly for 30 seconds at an RPE of 5-8 or even 9
  • Rest/Active Recovery for 90 seconds at an RPE of 4-6
  • Repeat this 30 seconds on with 90 second recovery
    **8 times**
  • You should be a beautiful sweaty mess at the end so thoroughly enjoy your next step which is cool down... 
  • Cool Down...Allow at least 3-5 min for a good cool down, take more time if you need it at an RPE of 4 or 5 & tapering to 1-2 on the RPE scale.
    **If at ANY time you begin to feel shaky, weak, lightheaded, dizzy or you feel as if you can't continue...STOP immediately! Exercise smart...not injured!


  1. Wow, interesting! Has anyone else come across the same thing compared to this? I am curious where to find more responses on this matter…

  2. It’s challenging to find knowledgeable folks on this topic, but you sound like you know what you’re talking about! Thanks

  3. I’m impressed, I must say. Really seldom do I learn a weblog that is equally educational and entertaining, and let me tell you, you’ve hit the nail on the head.

  4. I LOVE HIIT. I usually kill it on the treadmill; but have an injury that does not allow me to run. SOooooo....I'm despartly needing that "RUSH" feeling and will try this on the stairclimber today. THanks for sharing!


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