How to Incorporate Interval Training on A Step Machine?

23 minutes read

Interval training on a step machine is an effective way to boost your cardiovascular endurance and burn calories. It involves alternating between periods of high-intensity effort and recovery. Here's how you can incorporate interval training on a step machine:

  1. Warm-up: Begin with a 5-10 minute warm-up to prepare your muscles for the workout. Set the step machine to a low intensity or a slower pace to gradually increase your heart rate.
  2. High-intensity intervals: Increase the speed or resistance on the step machine and work at a high intensity for a set period, such as 30 seconds to 2 minutes. Push yourself to reach about 80-90% of your maximum effort during these intervals. Maintain a good posture and engage your core.
  3. Recovery periods: After each high-intensity interval, take a recovery period. Reduce the speed or resistance on the step machine and continue exercising at a lower intensity. This allows your heart rate to decrease and your breathing to normalize.
  4. Repeat the intervals: Repeat the high-intensity and recovery periods for the desired duration of your workout. Start with a ratio of 1:1 (equal work and recovery periods) and gradually progress to longer work intervals and shorter recovery periods as you become more comfortable.
  5. Cool-down: After you've completed the intervals, spend 5-10 minutes cooling down. Decrease the intensity or pace on the step machine gradually until your heart rate returns to a normal level.


Benefits of interval training on a step machine include improved cardiovascular fitness, increased calorie burn, enhanced strength and endurance, and time efficiency. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing conditions.

Best Step Machines of March 2024

1
Sportsroyals Stair Stepper for Exercises-Twist Stepper with Resistance Bands and 330lbs Weight Capacity

Rating is 5 out of 5

Sportsroyals Stair Stepper for Exercises-Twist Stepper with Resistance Bands and 330lbs Weight Capacity

  • 【Twist Stepper with Resistance Bands】Twist action helps you tone thighs and buttocks, while achieving a challenging cardiovascular workout. Resistance Bands work arms, chest, back, and shoulders for total body workout. Perfect for weight-loss, body-shape,and daily exercise.
  • 【Hydraulic Drive System】European standard hydraulic cylinder strengthen on the stair stepping fitness machine let you enjoy your stair stepping fitness in a quiet environment without disturbing others. The internal super-energy spring that protects the joints and provides a good cushioning effect. Pay attention that the hydraulic tube need rest after 20-minutes exercises.
  • 【Oversized Pedals】Our mini stair steppers use oversized pedals with silicone anti-skid pad as well as the skid-resistant floor protectors to keep your balance when you exercise. Rubber shock-absorb cushions keep mini step machine quite.
  • 【LED Monitor】The LED monitor on the mini stepper can clearly record exercise time, count, calories burned total count,and distance in mile. The screen on the monitor is twice as big as that of other fitness stepper exercises equipments. It is convenient for you to know your exercise situation and make your next exercise plan.
  • 【Fully assembled】This portable stair stepper is fully assembled and space-saving. It only takes 0.23 SquareMeters of space. No worry, we provide lifetime customer service and support!
2
Sunny Health & Fitness Twist Stair Stepper Machine with Handlebar – SF-S020027 Silver

Rating is 4.9 out of 5

Sunny Health & Fitness Twist Stair Stepper Machine with Handlebar – SF-S020027 Silver

  • 【LOW-IMPACT】The Twist Stair Stepper low-impact workout experience, allowing users to tailor intensity levels, engage in effective cardio, target leg muscles, incorporate interval training.
  • 【TWISTING STEPS】The lateral side-to-side action imparts a fluid step motion, engaging different muscles compared to conventional step machines, providing a comprehensive and dynamic workout experience.
  • 【STURDY HANDLEBAR SUPPORT】The sturdy handlebar provides essential support and balance, allowing users to maintain proper posture and stability during their workouts, ensuring a safe and effective exercise experience.
  • 【LCD MONITOR WITH COMPREHENSIVE METRICS】The integrated LCD monitor displays essential metrics including calories burned, step count, scan function, and total count, offering users real-time feedback on their progress.
  • 【QUIET AND SMOOTH】Equipped with quiet and smooth hydraulics, ensuring a noise-free and seamless workout experience. This feature allows users to exercise without disturbing others, making it ideal for home use and distraction-free workouts.
  • 【HEIGHT ADJUSTMENT & CUSTOMIZED INTENSITY】The Stepper offers adjustable step height, allowing users to customize the intensity of their workouts. By altering the step height, individuals can tailor the resistance levels to match their fitness goals.
3
KitGody Mini Steppers for Exercise, Stair Stepper 330 lb Capacity, Workout Stepper Machine for Exercise at Home, Step Machine with Resistance Bands, Piano Black

Rating is 4.8 out of 5

KitGody Mini Steppers for Exercise, Stair Stepper 330 lb Capacity, Workout Stepper Machine for Exercise at Home, Step Machine with Resistance Bands, Piano Black

  • ✅【What can you achieve?】Through scientific training with the use of mini stepper with resistance bands, you can better, effectively, and scientifically exercise all muscle groups in your body, BURN FAT, shape your body, effectively target areas such as your CALVES, THIGHS, GLUTES, ABDOMEN, BACK, ARMS, SHOULDERS, etc. It helps you maintain the physique you desire, be more confident and healthy, while also protect your knee joints.
  • ⚙️【Dual Hydraulic Drive System】 KitGody stepper is built with high-quality 2MM thick steel and advanced hydraulic system which provides balance and can withstand a weight of 330 lbs.
  • ⏱️【Track Your Progress】 The smart LED digital monitor can clearly accurately record the number of steps, exercise time and calories. Make your exercise more scientific, reasonable, and effective.
  • 🔇【Super Quiet Design】 The bottom of the workout stepper is equipped with a 3D shock-absorbing pad. During exercise, it operates at a decibel level of 43 dB, ensuring a quiet workout that does not disturb other people.
4
Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands

Rating is 4.7 out of 5

Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands

  • Mini Steppers for Exercise at Home, Stair Steppers Machine with 330LBS Weight Limit Dual Hydraulic Stepper, Portable Home Exercise Equipment with Real-Time Data Monitor, Resistance Bands
5
Niceday Steppers for Exercise, Stair Stepper with Resistance Bands, Mini Stepper with 300LBS Loading Capacity, Hydraulic Fitness Stepper with LCD Monitor

Rating is 4.6 out of 5

Niceday Steppers for Exercise, Stair Stepper with Resistance Bands, Mini Stepper with 300LBS Loading Capacity, Hydraulic Fitness Stepper with LCD Monitor

  • 【Easiest Fitness Equipment】The Niceday stepper accelerates the fat burning of the buttocks and legs through continuous stepping. Persistent use can quickly reduce the lower limbs' fat and enhance muscle strength, achieving the goal of lifting buttocks and thinning legs.
  • 【100% pre-assembled】 The Niceday stepper is ready to use right out of the box. The compact size fits in any limited space, so you can start stepping anywhere. It is an enjoyable workout no matter stepping while watching TV or doing leg training beside a standing office desk.
  • 【Absolute Stability & 300LBS Loading Capacity】The loading structure of the Niceday stepper is made of 1.5MM thick commercial steel, which ensures absolute stability and 300LBS loading capacity.
  • 【Dramatically Fat Burning】Niceday stepper's resistance comes from the smoother & quieter hydraulic system. The dual hydraulic cylinder design ensures stability while dramatically increasing resistance and fat-burning volume.
  • 【High Aerobic Exercise】Niceday stepper will maintain high resistance for 30 minutes in each exercise cycle to help you burn fat quickly. The resistance will gradually decrease after 30 minutes to help you keep in the aerobic state and achieve the best exercise effect.
  • 【Whole Body Exercise】The Niceday Stepper contains two high elastic resistance bands. You can perform upper body exercises while stepping to achieve the goal of the whole body burning fat and sculpting.
6
Sunny Health & Fitness Mini Stepper for Exercise Low-Impact Stair Step Cardio Equipment with Resistance Bands, Digital Monitor, Optional Twist Motion Stepper , Black

Rating is 4.5 out of 5

Sunny Health & Fitness Mini Stepper for Exercise Low-Impact Stair Step Cardio Equipment with Resistance Bands, Digital Monitor, Optional Twist Motion Stepper , Black

  • 【ORIGINAL STEPPER】 With a legacy of over 20k+ 5-star reviews, this is the perfect portable stair step machine. With its sleek and compact form, you can achieve your cardio goals anywhere, whether you're watching TV or working at your standing desk.
  • 【 FULL BODY WORKOUT 】Dive into a holistic fitness routine! Engage your core, glutes, arms, and shoulders with this compact low-impact cardio training equipment. The included resistance bands ensure every part of your body gets a workout.
  • 【 TRACK YOUR FITNESS 】 Stay informed with the LCD monitor, tracking steps, time, and calories burned. Shape your exercise regime to be more effective and aligned with your goals.
  • 【 RESISTANCE BANDS 】 Boost your workout with 2 removable resistance bands. Target over 20 core muscles, enhancing toning for your chest, back, and shoulders, all while engaging in a low-impact aerobics routine.
7
Sunny Health & Fitness Total Body 2-in-1 Stepper Machine, Total Body Workout, Adjustable Hydraulic, LCD Monitor, Resistance Bands, Non-Slip Pedals - SF-S0978

Rating is 4.4 out of 5

Sunny Health & Fitness Total Body 2-in-1 Stepper Machine, Total Body Workout, Adjustable Hydraulic, LCD Monitor, Resistance Bands, Non-Slip Pedals - SF-S0978

  • 【COMPLETE BODY WORKOUT COMBO】The 2-IN-1 Stepper engages your glutes, quads, hamstrings, and calves with step-ups and downs, while the integrated arm resistance bands simultaneously challenge your biceps, triceps, shoulders, and core.
  • 【TRACK YOUR FITNESS】Stay informed and motivated with our digital monitor, displaying essential metrics including Time, Calories burned, Steps Per Minute (SPM), and Count. Track your progress in real-time and stay on target with your fitness goals.
  • 【CUSTOMIZABLE WORKOUT EXPERIENCE】Tailor your workout to your desired intensity using the adjustable hydraulic step height. Additionally, you can personalize your arm workout with the included bands. Achieve a full-body workout for any fitness level.
  • 【SMOOTH AND QUIET STEPPING MOTION】Experience the smooth, quiet, and low-noise operation of two hydraulic cylinders, delivering consistent and reliable intensity while ensuring peace. Each step on the stepper is both comfortable & controlled.
  • 【COMPREHENSIVE LCD MONITOR】Easily track step count, time elapsed, calories burned, and total count on the user-friendly LCD display. Stay informed, set goals, and stay motivated during your fitness journey.
8
ACFITI Mini Steppers for Exercise at Home, Stair Steppers Machine with Super Quiet Design, Hydraulic Twist Stepper with Resistance Bands,Portable Home Exercise Equipment,330lbs Weight Capacity

Rating is 4.3 out of 5

ACFITI Mini Steppers for Exercise at Home, Stair Steppers Machine with Super Quiet Design, Hydraulic Twist Stepper with Resistance Bands,Portable Home Exercise Equipment,330lbs Weight Capacity

  • 15 MINS FAST FAT-BURNING: By simulating stair climbing movements, 2023 UPGRADED ACFITI stair stepper offers a low-impact but high-efficiency aerobic exercise. In just 15 minutes, it enables you to exercise your CALVES, THIGHS, GLUTES, ABDOMEN, BACK, ARMS, SHOULDERS, etc, helping you shape a toned body.
  • DUAL HYDRAULIC DRIVE SYSTEM & SUPER QUIET: ACFITI stepper utilizes a dual-hydraulic drive system that provides stable resistance.The Shock-absorbing rubber pads at the end of the pedals effectively reduce the noise, creating a quieter and more enjoyable workout environment while prioritizing your safety.Pay attention that the hydraulic tube need rest after 20-minutes exercises.
  • TWIST STEPPER WITH RESISTANCE BANDS: Compared with other steppers in the market, our mini stepper can allow you to twist the waist at the same time, making your whole body movement larger. Perfect for weight-loss, body-shape,and daily exercise. This resistance band can be removed at any time.
  • SAVE TIME AND MONEY: Bid farewell to bulky and expensive equipment. ACFITI stair stepper machine is designed for those who value an active lifestyle but struggle to find time for outdoor activities or gym visits. With small but mighty design, you can exercise at any time and anywhere, effortlessly incorporating more movement even on busy days.
9
ZIWWVY Stepper Machine with Resistance Bands & Handlebar, Mini Stepper with 300LBS Weight Capacity, Twist Stepper for Full Body Workout, Adjust Step Height, Smooth & Quiet, Step Machine for Men Women

Rating is 4.2 out of 5

ZIWWVY Stepper Machine with Resistance Bands & Handlebar, Mini Stepper with 300LBS Weight Capacity, Twist Stepper for Full Body Workout, Adjust Step Height, Smooth & Quiet, Step Machine for Men Women

  • 【Full-Body Workout】The ZIWWVY twist stepper with handlebar can not only train your legs, buttocks and hips but also your arms, shoulders, biceps with expander training bands. It also defines you an optimal and joint-friendly training device for holistic training for the entire body.
  • 【Step up to Safety and Stability】Experience a workout like no other with ZIWWVY stepper featuring a secure handlebar. Designed with your safety in mind, this sturdy machine provides exceptional stability, allowing you to focus on your fitness goals with confidence.
  • 【Silent Operation】We utilizes the industry's quietest dual hydraulic cylinder as its resistance source. With its unique interior design, it ensures an exceptionally quiet workout experience. Enjoy your exercise routine in peaceful surroundings, as the stepper operates silently without causing any disturbance.
  • 【Stay on Top of Your Fitness】The LCD monitor allows you to easily track and record essential workout metrics such as step count, training time, and calories burned. By providing real-time feedback, we ensure that your exercise is both purposeful and efficient. Whether you want to monitor your progress or make adjustments to your routine, the meter is there to assist you every step of the way.
10
2-in-1 Elliptical & Stair Stepper with Curve-Crank, HIIT Home Gym Machine, 1 Year Warranty - BST800 by Body Power

Rating is 4.1 out of 5

2-in-1 Elliptical & Stair Stepper with Curve-Crank, HIIT Home Gym Machine, 1 Year Warranty - BST800 by Body Power

  • ELLIPTICAL 2023 TECHNOLOGY: The curved crank applies constant tension to the X and Y axes, delivering a dead-zone-free rotation as you step. With a smooth operation and efficient motion, you can get the most out of your cardio workout equipment for home workouts.
  • RESISTANCE TRAINING MACHINE AT HOME: The ergonomic crank allows you to easily and safely adjust the resistance level while still running for a full indoor HIIT workout. It features an LCD screen that tracks and displays calories burned, time, speed, and distance.
  • 2 IN 1 HIIT TRAINER FOR HOME: An oval path with synchronized handlebars, plus stepper movement provides a total body workout in a space-saving elliptical machine that combines the benefits of a vertical climber, an elliptical trainer, and an exercise stepper & stair climber.
  • PERSONAL & FAMILY FITNESS MACHINE: With a compact design, 2 in 1 motion, patented curve-crank technology, transport rollers, and an LCD screen, this is the perfect home workout machine for anyone who wants to exercise in their home, apartment, or fitness room.


What are the benefits of interval training on a step machine?

There are several benefits of interval training on a step machine, including:

  1. Cardiovascular health: Interval training on a step machine can significantly improve your cardiovascular fitness by increasing your heart rate and strengthening your heart muscles. It helps in improving your oxygen uptake and efficiency.
  2. Weight loss: Interval training is highly effective for weight loss as it burns more calories compared to steady-state workouts. The high-intensity bursts followed by recovery periods can increase your metabolic rate and promote fat burning.
  3. Time-efficient: Interval training is a time-efficient workout option. You can achieve a higher intensity workout within a shorter duration compared to steady-state exercises. This is especially beneficial for people with busy schedules who want to maximize their workout time.
  4. Muscle strengthening: Interval training on a step machine engages various muscle groups, including your quadriceps, hamstrings, glutes, and calves. Regular training can help tone and strengthen these muscles, resulting in better overall lower body strength.
  5. Increased endurance: By pushing yourself during high-intensity intervals, interval training can help improve your endurance and stamina over time. This can be beneficial for various physical activities and sports.
  6. Mental health benefits: Interval training releases endorphins, which can improve mood, reduce stress, and increase mental clarity. It provides a stimulating workout that can help combat feelings of boredom associated with steady-state exercises.
  7. Versatility: Step machines offer adjustable resistance levels, allowing you to customize the intensity of your intervals. This makes interval training on a step machine suitable for individuals of different fitness levels and goals.


Remember to consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen, especially interval training, to ensure it's suitable for your individual needs and capabilities.


What should I eat before and after step machine interval training?

Before your step machine interval training, it is important to consume a balanced snack or meal that provides sustained energy and helps prevent muscle fatigue. Here are a few options you can consider:


Before:

  1. Whole grain toast with nut butter and sliced banana: The carbohydrates from the toast and banana will provide energy, while the nut butter offers healthy fats and protein for sustained energy.
  2. Greek yogurt with berries and a sprinkle of granola: The yogurt provides protein and calcium, while the berries offer antioxidants, and the granola adds some carbohydrates and crunch.
  3. Oatmeal topped with fruits and a drizzle of honey: Oatmeal is a great source of complex carbohydrates, and adding fruits and honey will provide additional nutrients and natural sugars.


After:

  1. Grilled chicken or salmon with roasted vegetables: Protein from the chicken or salmon will aid in muscle recovery, while roasted vegetables supply essential vitamins and minerals.
  2. Quinoa salad with mixed veggies and a lean protein source like tofu or turkey breast: Quinoa is a complete protein and helps with muscle recovery, while mixed vegetables provide additional nutrients.
  3. Protein smoothie with a blend of fruits, Greek yogurt or protein powder, and almond milk: This shake will replenish your muscles with protein and provide hydration.


Remember to also hydrate well by drinking water before, during, and after your workout to stay properly hydrated.


What is interval training and how does it work?

Interval training is a type of exercise that involves alternating periods of high-intensity exercise with periods of lower-intensity exercise or rest. It is designed to improve cardiovascular fitness and increase overall performance.


During interval training, you push yourself to a high-intensity level, often reaching your maximum effort, during the work or exercise period. This high-intensity phase is typically shorter and is followed by a recovery period where you decrease your effort level or completely rest. This pattern is repeated for multiple cycles, creating a series of intervals.


The work-to-rest ratio can vary depending on your fitness level, goals, and the specific interval training protocol you choose. It can range from a 2:1 ratio (e.g., 30 seconds of work followed by 15 seconds of rest) to longer intervals with shorter rest periods or active recovery exercises.


Interval training works by challenging your body to work at high intensities, which causes a variety of physiological adaptations. These adaptations include increased cardiovascular capacity, improved endurance, increased muscular strength, enhanced anaerobic and aerobic metabolism efficiency, and improved fat burning.


The high-intensity phases during interval training stress multiple physiological systems, such as your cardiovascular system, respiratory system, and muscles, leading to increased efficiency and performance. Additionally, the brief recovery periods allow your body to partially recover, reducing the risk of overtraining and promoting further improvement in fitness.


Interval training can be applied to various forms of exercise, including running, cycling, swimming, strength training, and HIIT (high-intensity interval training) workouts. It is important to tailor the intensity and duration of the intervals to your fitness level and goals, gradually increasing the difficulty as you progress.

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