Stepper Workout Guide

Boost your cardiovascular fitness

Ready for the ultimate fat burn and calorie blast workout? Working out using the stepper can help you make huge progress in terms of your fitness and your health. Keep reading this Xercise4Less Stepper Workout Guide to help you make progress fast.

Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the right place to start your fitness journey. Stepping into the cardio zones at Xercise4Less will allow you to supercharge your health and wellbeing by climbing numerous flights of stairs in just one spot in each of our gyms across the UK.

Using the stepper in the cardio zone

Don’t get stuck with your same old cardio routine; burn calories fast, increase your speed and build your stamina with a full body workout on the stepper. There are lots of ways that you can use a stepper at Xercise4Less to make your workouts more exciting and to even shock your body into a fat burning state to really maximise results.

Once you’ve stepped onto the machine, make sure that you’re comfortable and have set the machine to a comfortable level. Then, by holding onto the handles, keep yourself stood upright and push your feet down on the steps to help you build up some power and momentum.

When using the stepper, you have a couple of different options – low intensity or high intensity. Low intensity stepper workouts mean using the machine for a long period of time such as 30-60 minutes. Whilst performing a low intensity workout, it’s important to keep your back straight and not hunched to prevent injury. Try to keep a steady and consistent pace so that you can keep working for your designated time – you may need to lower the level on the machine to allow you to do this.

High intensity workouts are slightly different. Firstly, it will be a lot shorter in length with anything from 5 to 30 minutes. For high intensity stepper workouts, continue focusing on your form but increase the level so that the steps feel a lot lighter and more difficult to control. This will mean that your body is forced to work harder to keep it upright. If you can’t maintain this level for a long period of time, you could opt for 1-5 minutes ‘sprints’ so that you work for a short period of time but give maximum effort and then rest. This will increase your heart rate substantially and therefore push you closer to your weight loss goals.

Make great steps on your weight loss journey

Steppers are a great piece of equipment that will help you work towards your fitness journey and fitness goals. If you’re aiming to work on your weight loss, there are lots of small things that you can do to make a difference. One of those includes increasing your daily steps. For example, aiming for 10,000 steps a day could allow you to burn extra calories and therefore increase your weight loss results. If you’re unable to walk around during the day due to work or life commitments, step into the cardio zone at Xercise4Less and work towards your daily step goals.

All of the team at Xercise4Less are keen to help you focus on your goals with us and if that is specifically weight loss, the cardio zones (and steppers especially) could be incredibly beneficial to you. We provide over 400 pieces of exercise equipment, so you never waste time looking for fitness gear and delaying your workout. Every Xercise4Less gym provides enough steppers so that our members can blast calories with intensive stepping sessions at a time that suits them and their schedule.

Next time you visit Xercise4Less, use this full body stepper workout guide to supercharge your fitness programme with these variations of stepper training.

Transformation Camp Group

Join Xercise4Less Gyms today

Joining us means that you get a great value gym membership but also become part of a fitness community that will help to push you closer to your fitness goals. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Stair Mills Workout Guide

Stair Master
Stair Master

Ready to engage and strengthen your lower body’s largest muscle groups? Use this Stair Mill Workout Guide from Xercise4Less Gyms and work on your thighs, calves, hamstrings, and glutes on our 6 gym climbmills. This stair climber exercise guide will be useful for every fitness level from just being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

A stair climber stepmill is a great piece of equipment for anyone looking for an effective low-impact cardio workout with the added benefits of a lower body resistance session. Make sure when you’re discussing your individual fitness programme with our expert Personal Trainers you include a stepmill machine session in your exercise plan. With Xercise4Less Gyms you’ll achieve your fitness ambitions faster.

Transform Your Lower Body with These Climbmills Exercises

With this Xercise4Less Stairmill Workout Guide you’ll quickly raise your heart rate and boost your metabolism while toning your entire lower body. You’ll keep your legs moving while actively engaging your entire lower body. Using your body to climb with a stepmill exercise also aids in creating lean muscle that will burn more calories when you’re away from our gyms.

This stair-climber routine utilises a combination of different step variations to really target your glutes and leg muscles as follows:

Stairmill Double Steps: Skip a stair each step and alternate legs to focus on your glutes and hamstrings. Push up through your heel as you stand.

Climbmills Leg Lifts: Place your palms on the side rails for balance. Kick back your right leg and hold at the top for one second. Then step up one step and alternate legs, kicking back and stepping up now with the left. Keep your leg straight and do not arch your back.

Stair-Climber Single Steps: Climb each step as if you were walking up a flight of stairs. Try to keep your hands by your side to really challenge your quads.

Stepmill Crossover Steps: Move laterally on the stairmill, cross one leg over the other as you step up to the next stair.

Make sure you’re climbing with proper form and try not to lean forward and rest the upper body on the stair mill handles. When you place your foot on the next step, push through your heel to stand to activate the muscles along the backs of your legs.

Read on for more detailed instructions on how to get the most from these lower body stepmill machine exercises.

Exercise Your Lower Body with a Stair-Climbers Workout

Use the climbmill with this stair climber HIIT session to give you a killer lower body workout. Improve your cardio fitness with a stair climber while also toning muscles in your core, glutes, and legs.


0:00-3:00: Single steps, level 3

3:00-4:00: Double steps, level 6

4:00-5:00: Leg lifts, level 4

5:00-6:00 Single steps, level 7

6:00-8:00: Crossover steps on the right and left (60 seconds each side), level 4

8:00-9:00: Single steps, level 9+

9:00-10:00: Single steps active recovery, level 3

Repeat minutes 3:00-10:00 a total of 3 times; then do a 3-minute cool-down at level 3.

Total stairmill exercise time: 30 minutes

stepmill cardio 6 climbmills Stair-Climbers | Stepmills stepmill machine stepmill exercise stepmill cardio.

Stair-Climbing Speed Intervals for a Lower Body Session

A no-frills Stair-Climbers workout to focus on your lower body muscles.

Start with a 5-minute stairmill warm-up at level 3

5:00-8:00: Do single steps at level 5

8:00-11:00: Do single steps at level 8

11:00-14:00: Do single steps at level 5

14:00-17:00: Do single steps at level 8

17:00-20:00: Do double steps at level 5

20:00-23:00: Do single steps at level 5

23:00-26:00: Do double steps at level 5

26:00-29:00: Do single steps at level 3

29:00-32:00: Do single steps at level 7

32:00-35:00: Do single steps at level 9

35:00-38:00 Do single steps at level 5

End your stepmill exercise with a 5-minute cool-down, decreasing the level on the climbmill at each minute mark.

Total stairmill exercise time: 43 minutes

Join Xercise4Less Gyms and Make Your Fitness Climb

Joining Xercise4Less Gyms is the smart move whether you want to work out on a stairmill or exercise in our women only gym zone. Signing up to an Xercise4Less Gyms membership is the perfect start to your fitness journey whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. Use this Stair Mill Workout Guide to take your lower body fitness up a level. Every one of our local gyms provides 6 climbmill stair mills for you to start stepping up your exercise session. The latest equipment is only part though of why you should join Xercise4Less Gyms. Our enthusiastic community is packed with friendly gym members and motivating personal training staff ready to support you on your journey towards improved fitness.

We also work hard to provide the right physical environment for our gym membership whether they prefer exercising on a stepmill or on the treadmill. Want to lift the heaviest free weights or take a stationary bike for a spin? Xercise4Less Gyms offer everything you need to get fitter faster. Membership of the People’s Gym includes a dedicated Spin studio, a hard-hitting combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers. Try too our superb Body Transformation Camps and Boot Camps and change your real body for good.

Join Xercise4Less Gyms today and start your journey towards massively improved health and fitness with climbmills, stepmills or stair mills.