Step Machine Workout Routine to Render All the Benefits

If you’re guilty of bypassing this amazing fitness tool, don’t worry. You’re not alone. Many people ignore the stair-climber or stepping machine in the gym, thinking it is a boring piece of equipment.

This OG fitness equipment offers a killer workout for some serious gains. Yet, many people don’t know how to make the most of it. This fitness equipment deserves more credit than it gets.

The versatility of this machine can target tons of muscle groups if you know how to reap full benefits from this often-overlooked piece of equipment.

I have put together this comprehensive guide to explain how you can get a killer workout with a step climbing machine to render all its benefits.

Get The Basics Right

Before getting into different workout routines, here’s how you should use a stepping machine:

First, adjust the settings and step on the machine. Keep all the stuff you may need, such as a towel, water bottle and your phone for music.
Hold the bars on the machine but keep your grip light. These handles offer balance and stability. So please don’t drop your entire body weight on them. If you want a more intense core workout, go hands-free.
Start stepping on the stairs at your own resistance and speed level. You can start slow with large strides for toning benefits or take smaller but faster steps to get maximum cardio. You’ll soon feel the burn in your calves, hamstrings, butt and quads.
Maintain your posture by standing tall. Avoid slouching your shoulders over the machine. It strains the lower back and defeats the whole purpose of an effective workout. Press down your entire foot, including your heel as well. It’ll strengthen your thighs and butt without stressing your calves.

Step-Up Your Game With X Step Machine Variations

Now to the main question: how can you up your step machine game? Here are some step machine workout variations that you can try to target different muscles:

Glute Workout

This booty workout works your gluteus maximus, minimus and medium. You can start with squat jumps:

Situate yourself at the bottom of the stepping machine. Your feet should be wider than the hip-width part.
Jump forward to land on step 2 in a squat.
Stand by squeezing your glutes and continue for 1-3 minutes, depending on your level.

Skip a step:

Set the machine to high resistance and slow pace.
Use the same leg to pull up your body for one minute and skip a step as you climb.
Repeat for the other.

Quick Tip: If you want more heat, squeeze your booty while pulling your leg and press on the heels to activate your glutes.

Cardio Workout

This stair stepper workout variation is cardio-focused and a good starter that targets the hamstrings, core, thighs, glutes and quads.

Begin with a medium-intensity stepping workout for 60 seconds. It will raise your heart rate and blood flow. Once your body warms ups, follow this routine:

Turn to the left, climbing one stair at a time. Repeat the same on the right side. Do this for 30 seconds on each side.
Switch to the left but take two steps at a time this time. Switch sides and repeat.

Repeat this for 10-15 minutes or longer if you want more cardio.

High-Intensity Workout

This high-intensity stair stepper workout may seem simpler, but it will work your hamstrings, glutes, core and quads. HIIT it:

Jog for 60 seconds on the stairs at medium intensity.
Walk for 60 seconds on the stairs at low intensity.
Run for 30 seconds up the stairs at low intensity.
Sprint for 30 seconds up the stairs.

Repeat this 2-3 times.

Squat Workout

This workout variation will target your booty. This glute-focused workout isn’t complex, but you’ll soon feel your glutes complaining. Don’t worry! They’ll thank you later. To start:

Step one foot forward with your back leg up and behind you. Do it for two seconds every time your leg leaves a step. Keep the workout intensity medium and do it for 60 seconds.
Step sideways on the machine for 60 seconds at medium intensity. Drop low as if you’re going in a squat.
Step sideways and skip one step at a time. Your knees should be bent in a half-squat as you do this for 60 seconds.

You can repeat this 2-3 times.

Resistance Band-Assisted Workout

If you want more, you can add a resistance band to the mix. It will isolate and activate different muscles, including your butt, as follows:

Step on the corner of the stairs for 60 seconds at medium intensity.
Then step forward sideways and drop your center into a half squat on each step for 45 seconds.
Repeat on the other side for 45 seconds.
Walk straight on the stairs while holding your back leg up behind you. Do it for two seconds every time your leg leaves a stair.
Step forward sideways and cross your leg back over the front one to step on the next stair.
Repeat on the other side for 30 seconds.

You can do this 2-3 times.

Why Should You Add A Step Machine in Your Home Gym?

If you try these variations, the stair stepper machine can give you a punishing workout. Won’t take my word? Let’s hear it from the sciences itself:

Versatility and Flexibility

Stair steppers offer multiple settings and instructions to demonstrate how you’re doing. It makes them suitable home gym equipment to fine-tune your fitness routine.

They’re versatile, as seen from different workout variations, but studies also confirm that stepping machines can maintain lower body length among older people.

Health Benefits

Stair steppers offer different levels and intensities of workout to target multiple muscle groups. They improve overall health by increasing stability and core strength.

Studies show that daily stair-stepping exercise reduces metabolic syndrome risk, eventually reducing the risk of developing diabetes, heart disease and stroke.

Research also shows that stair climbing exercises, especially stepping downward, are an excellent workout for insulin sensitivity.

Convenient and Accessible

Stair-stepping machines are also popular because they’re user-friendly and don’t require prior fitness training. All you need to do is hop on the machine and start training.

You can customize the exercises based on your needs. For instance, you can jog or run if you don’t want to strain your back and leg. Alternatively, you can add more challenging variations as you advance your fitness journey.

Lower-Body Strength

When you step on the machine, you engage the quads, hamstrings, glutes and calves, which tones your lower body. The key is to ensure that your posture is upright and your core is engaged. Once you get this right, you can build your lower body strength.

Injury Recovery

Stair-climber exercise is low impact, so it’s a great option for someone with lower or upper back issues. Someone who can’t use a treadmill can also use step machines for a cardio workout.

A stair stepper is an excellent tool to relieve back pain partially because it activates the glutes to take pressure off your lower back.

Exception: If you have a knee injury or knee joint pain, you shouldn’t use stair-climber because they can strain your knees.

Weight Loss

A step machine is a smart choice if you want to burn calories because it uses metabolically active muscles. When you work these muscles, you torch up more calories, resulting in weight loss.

My Favorite Stair-Climber Pick for You

You’re in luck if you’re ready to purchase a stepping machine for your home gym. The following stair-climber machine is equipped with all the modern features so you can reap the benefits mentioned above:

Signature Fitness SF-C2 Continuous Climber

This commercial quality stair-climber is perfect for a home gym if space isn’t an issue for you. Signature Fitness has designed this SF-C2 continuous climber to tone the lower body.

You can use it for cardio workouts and the aforementioned variations. The electronic display on the machine shows time, heart rate, steps, calories burned and mileage. You can keep your water bottle in the holder for convenience.

What sets this machine apart is its sleek design and sturdy steel build. The maximum weight capacity of this machine is 375 lbs.

You can switch between different intensity levels from 1-15, depending on your fitness level. Signature Fitness SF-C2 continuous climber is compatible for everyone –a beginner or a pro fitness freak.

Final Thoughts

A stair-stepping machine is an often-overlooked workout equipment which can give a killer workout. You can get good cardio and target the glutes, quads, hamstrings and core muscles. However, it’s important to maintain a good posture to reap the maximum benefits. Stepping machines also offer health benefits and burn more calories to help the weight loss journey.

You can render all these benefits and try various stepping workout variations at home with the Signature Fitness SF-C2 continuous climber stair stepping machine. It offers lower-body and cardio workouts. You can buy this machine on Amazon by clicking here.