30 Minute HIIT on Stairmaster/ Abs Low Intensity/High Reps Workout

I haven’t been on the stairmaster for months. It is amazing how hard this machine can work you when you haven’t used it in a while.

30 Minute HIIT Stairmaster (Easy Version)

Minutes Speed Steps per Min

3 5 57

2 7 73

1 9 88

1 12 112

Do Speeds 7-12 again

3 5 57

2 9 88

1 12 112

30 sec 14 127

Do the last 4 again

5 5 57

In 30 minutes completed 141 stairs and burned 416 calories. Plus, I was a sweaty mess.

Abs Low Intensity/High Rep Workout

Captain Chair Crunches 3 x 25 x 10lb

Dumbbell Side Bends 3 x 25 each side x 20 lb

Traveling Sidewasy Sumo Squat 3 x 30 x 12 lb

Bosu Crunches 3 x 35

Bosu Lat Crunches 3 x 25 each side (these were hard for me to complete. I really wanted to quit after 15.)

Step ups on 18″ plyo box 3 x 20 each leg (Have I mentioned before how much I dislike these???)

Incline bench Russian Twists 3 x 15 x 5lb (I was suprised that was all I could do. I think, or should I say, I hope my back is more to blame then my abs.)

Ball Transfer on Mat 3 x 10

Standing Kickbacks w/cable 3 x 50 x 25 lb

I also did allot of stretching. Doing ab work seemed to bug my back today and I didn’t want to be out for another week due to back pain.

Total workout 1 hr 33 min, burned 969 calories.