Stair-Climber
Stair-inspired machines target the muscles in your quads, hamstrings, glutes and calves. To get a better cardio workout, concentrate on engaging your glutes each time you step. "It helps keep you focused on technique," says Blahnik.
More: Video: Stair Workouts to Boost Fitness
Perfect Your Form:
- Use the handles only for balance; gripping them too tightly can place stress on your neck and shoulders.
- Stand straight: If you're leaning on the machine, the speed is too fast.
- Don't tiptoe: Two-thirds of your foot should make contact with the step to make sure all your muscles are engaged, not just your calves.
Elliptical Trainer
See if your gym has an Arc trainer—a similar cross-training machine with a slightly different movement pattern that keeps your foot under your knee, reducing potential joint pain, says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. Adjust the incline, not just the resistance, for a better workout: Steeper grades will simulate more of a stair-climbing movement.
More: Your Elliptical Cardio Workout
Perfect Your Form:
- Stand straight (no leaning) and keep your head up.
- Feeling back pain? Slow down, adjust your hand position, and periodically let go of the handles.
- Avoid slouching forward to push your legs through the motions.
