You are viewing stephanielynn76's blog MyFitnessPal is a 100% Free Calorie Counter and Diet Plan

The stepmill... my torture device of choice!!!

So since yall all know how much I love that darn machine I figured I'd share what I'm doing on it. 

On Wednesday afternoon I couldn't make it to Zumba so I did a long step-mill workout. Here were the stats....

25 min of intervals with average mets of 12.9
       -level 135 for the high and 100 for the low
35 min of calisthenics with average mets of 12.4

My "usual" calisthenics routine looks like this:

5 min warmup at level 100
5 min high speed at level 135
5 min sideways right side at level 100
5 min sideways left side at level 100
15 min every other step at level 115
2 min cool down level 90 

Total for Wednesday's workout:
60 min
438 floors
9.14 miles
600 calories


Today I tried something new... a HITT/calistenics hybrid of sorts. I set the machine to do intervals... 100 for the low and 135 for the high. This broke down the 35 minutes into 2min 20 second interval segments. I just walked up like normal for the first low interval as a warm-up. For all of the other lower-pace intervals I either walked up sideways or did every-other-step. For the high invervals I was mostly focused on not flying off the machine (haha) but did manage to do every-other-step for a few of those too. So really... I made use of the 'rest time' (if you can call it that because I was still going fast) by doing some leg work. It really made the workout go by faster and I was DRIPPING in sweat by the end. I will be doing this again and will try to challenge myself to increase my pace little by little over time. 

Total stats for the hybrid method today:

35 minutes
5.3 miles
12.4 mets
254 floors

300 calories burned



8 votes + -


juliemouse83 wrote 36 months ago:
That does it. I am going to get on that machine on Monday morning! Great job!!! :)
callipygianchronicle wrote 36 months ago:
Sounds intense and effective. I'm with juliemouse. I will be tackling that step mill next week.
Tamstar1985 wrote 36 months ago:
i want to own this fabled step mill machine... @_@
MrsBooker wrote 35 months ago:
I've already been doing the hybrid method you talked about using the interval program on it, and I LOVE it! Except I go sideways on the higher pace intervals and skip a step on the lower. And I am definitely not as fast as you... I do 95 on the high intervals! LOL. But I am getting there.

Add Comment

Commenting as anonymous user

About Me
About MyFitnessPal
Join MyFitnessPal today and lose weight the healthy way. Get your own 100% free diet blog and calorie counter. Put away your credit card - you'll never pay a cent."

join now for free