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Melt Fat And Burn Up Your Legs With The Stairmaster Blaster HIIT Cardio Workout

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Step up your HIIT game.

If you’re looking to build a plump, Jen Selter-esque booty, demolish your legs, and send fat pouring off like Victoria Falls, amp up the intensity with our latest HIIT cardio workout — The Stairmaster Blaster HIIT Cardio Workout.

It’s killer. If you’ve ever run stairs for fun or done any variety of HIIT, you know just how excruciating both can be. Combined, it forms a tsunami of fat incineration.

Moreso than any of the 5 other HIIT protocols we’ve unleashed in the past (and constantly sprinkle throughout our WOTMs), the stairmaster variety is designed to adeptly blend endurance-based resistance training with cardio. It works efficiently over the course of 18 minutes to rev metabolism and torch calories, develop lateral mobility, and thoroughly crush the glutes and hamstrings.

Additionally, it’s PERFECT for people of all fitness levels. Stair climbing is naturally low impact and sustainable at a high intensity over a longer duration (unlike a treadmill romp).

And if you’re gearing up for a Tough Mudder, Spartan Race, or Kilamanjaro trek, it’s a stellar training tool. Given that mud runs prominently feature hilly terrain over long distances, stair stepping is an optimal way to simultaneously develop cardiovascular AND muscular stamina.

BOOM. Follow the routine 2-4x/week POST-lifting and you’ll quickly drop body fat, tone and define the lower body, and upgrade your physical prowess.

Ready? HIIT IT.


 

The Stairmaster Blaster HIIT Cardio Workout


The Stairmaster Blaster HIIT Cardio Workout runs 18 minutes and requires a stair mill (this thing) — it’ll allow you to take lunge steps and shift foot positioning. Not only does that keep the workout from getting painfully monotonous, but it effectively hits different muscles across various movement patterns.

Some rules before stepping up:

  • Level is a baseline speed guideline using standard settings. Tweak the speed/level to your own fitness level, and shoot to increase it over time.
  • Complete 6 total rounds. Double the chart below.
  • Each interval involves a different stance —
    • Lunge: take 2 steps up.
    • Normal: single steps.
    • Side Shuffle: pivot to your left/right side and hold onto the bars. For each step, bring your outer foot across your body and take 1 step up. It should look like this.
  • Use these tactics to recover faster and avoid burnout.

 

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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