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Home Workouts Get Strong and Lose Fat with the Stepmill

Get Strong and Lose Fat with the Stepmill

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Don’t ever skip leg day. You’ve probably heard this phrase before and started doing squats and leg presses more often. But have you been neglecting exercises like kickbacks and glute bridges? Your glutes are a vital muscle group that plays a significant role in your athletic performance. While it’s important to train them for strength, most people focus on training them to look good in jeans. However, you can combine cardio and glute training to achieve both goals.

Choose the right cardio machine

When it comes to enhancing your glutes, it’s important to choose a cardio machine that supports your goals. The stepmill is a low-impact machine that can maximize glute growth and strength. Your glutes, hamstrings, and lower back work together like a volleyball team. If one muscle group is weak, the others have to compensate. Strong glutes can help you run faster, jump higher, and improve your balance.

Focus on the burn

When targeting your glutes during exercises, always emphasize pushing through your heels. Whether you’re doing leg presses, squats, step-ups, lunges, or hip thrusts, the majority of the work should be done by your glutes. The stepmill can also be used to stimulate your glutes by focusing on each step with purpose.

Improve your stepmill form with these tips:

  • Avoid holding the handrails to increase core strength and stability
  • Drive movement through your heels to isolate your glute muscles
  • Keep your core tight and your back slightly arched to protect your lower back and engage your glutes

Step with purpose

Your glutes consist of three muscle groups: the gluteus maximus, gluteus medius, and gluteus minimus. To develop a full look, it’s important to focus on each muscle group. You can target each group on the stepmill by following a variety of stepping protocols. Here’s an example of a routine that can bring you closer to achieving your glute goals:

Stepmill workout

Equipment: Stepmill

Total Time: 25 minutes

Intensity Level Key:

Low – Levels 1-3

Low-moderate – Levels 4-6

Moderate – Levels 6-8

Moderate-high – Levels 9-10

High – Levels 11 or higher

Time: 0-5 (Warm up)
Intensity: Low
Footwork: Step every step

Time: 5-7
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 7-8
Intensity: Low-mod
Footwork: Face 45 degrees right, step right over left

Time: 8-9
Intensity: Low-mod
Footwork: Face 45 degrees left, step left over right

Paused: Get off the stepmill and perform 50 air squats

Time: 9-11
Intensity: Moderate
Footwork: Step every step

Time: 11-13
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 13-14
Intensity: Low-mod
Footwork: Face 45 degrees right, step right over left

Time: 14-15
Intensity: Low-mod
Footwork: Face 45 degrees left, step left over right

Paused: Get off the stepmill and perform 45 pop squats

Time: 15-17
Intensity: Moderate-high
Footwork: Step every step

Time: 17-18
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 18-23
Intensity: High
Footwork: Step every step

Time: 23-25
Intensity: Low-mod
Footwork: Skip every other step with kickback

Time: 25-28 (Recovery)
Intensity: Low
Footwork: Step every step

Say goodbye to back pain

Your lower back muscles are closely interconnected with your glutes. Research has found that people with lower back pain often have weaker glutes, leading to a lack of endurance. By strengthening your glutes, you can alleviate back pain and improve your overall posture.

A flatter stomach

Weak glutes can lead to posture problems, causing your stomach to protrude. Even if your stomach is flat, weak glutes can make it appear larger. Strong glutes help maintain proper pelvic alignment and prevent your abs from spilling out. Keep your glutes strong to achieve a flatter, more toned midriff.

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