If there’s one cardio machine that shouldn’t be ignored, it’s the butt-kicking StepMill. “The StepMill provides great ‘bang for your buck’ and is the queen of HIIT,” says Liz Jackson, personal trainer, amateur figure competitor and co-owner of The Rack Gym in Ponca City, Oklahoma.
Try this StepMill/calisthenics hybrid routine designed by Jackson as a fat-burning supplement to your training.
Warm-up: Do five minutes at a steady step rate in your personal comfort zone.
> Increase rate by 20 spm (steps per minute) for two minutes.
> Get off machine and do 20 push-ups.
> Resume StepMill for two minutes with an additional 20 spm.
> Get off machine and do 20 burpees.
> Resume StepMill for two minutes with an additional 10 spm.
> Get off machine and do 20 bodyweight squats.
> Resume StepMill at your fastest possible pace for one minute.
> Return to a steady StepMill pace for two to three minutes.
> Repeat the cycle once more.
> Finish with a five-minute cool-down.