Super Slimming Stairmaster Workout!



Hey POPsters!!!

More fun cardio for you gym bunnies out there! If you’re not sure what to do on the stair master -I want you to give this routine a shot.

Forward = regular, just go normally. Targets the quads and butt.

Right = turn sideways to your right – this really helps tone up your inner and outer thighs

Left = turn sideways to your left

Backward = literally turn around! Hold onto the handles if you’re scared. This gets the butt and hamstrings.

To the best of your ability, try not to hold onto the handle bars!!! It becomes an arm work out if you’re gripping onto them for dear life, so if you feel like these steps/min are too crazy, then decrease them and go slow. I would rather you go slow without holding than go quick with major grippage.

Oh and random thing…

I was at Whole Foods today and guess who I saw. I couldn’t believe it either.

I saw THE Whole Foods Parking Lot guy! I swear it was him!!! I almost died. I didn’t get a chance to say hi because he walked out of the store so fast and he was on his phone…but I know it…I know it was him! He had the backwards hat and that swagger and everything. It sooooo made my night because I had randomly decided that I wanted to venture to that particular Whole Foods and good thing I did…it was all meant to be! My life is complete. Oh and just so you know…that song above is my fave rap of all time :)

Okay!!! Good luck, have fun, and sweat it out!!! #JaNEWary is almost over – let’s end this first month of 2013 strong!!!!

<3 Cassey

  • G

    The guy from the video is on Electric Company on PBS ( I know because of my toddler)

  • Hey POPsters!!!
    More fun cardio for you athletic facility bunnies out there! If you’re unsure what to try to to on the support master -I need you to provide this routine an attempt.this link is also provide you weight losing tips…

  • Leah

    Hey so at my gym instead of steps per minute they have floors per minute. Does anyone have a good conversion for this?

  • Purds

    People on here annoy the hell out of me! Stop moaning and asking stupid questions you don’t have to live the calendar exercise for exercise to loose weight and get fit! Do last Sats workouts or choose your own vids from Cassey she has like a million! She has got better things to do that see all your nonsense!

  • can anyone tell me if we can use actual *stairs* for this workout?

    • Tayler

      You can use actual stairs, but it’s MUCH harder to pace yourself on them.

  • Katie

    I don’t have the DVD or a stair master. Could I just do cardio for 45 minutes or something? I think I might just do some Zumba.

  • Cher

    how do you do the stairmaster ? do you need any equipment ? i really don’t get this

  • dana

    i’m sorry but i don’t understand the time thing :/ i don’t even have the stairs machine . can someone please explain to me what does 0-5/5-8….. means? please please please :)

    • Jacqueline

      It means from 0-5 minutes, and from 5-8 minutes; basically telling you for how many minutes to do each interval.(:

  • Amanda

    I don’t have access to a stair master nor do I have the POP Pilates DVD…….feeling annoyed :(

  • Suzanne

    I only just got a mat! Now we need a gym membership!? I can’t do these excersises :(

    • Annary

      instead you could just something else for cardio! thats what i do, i don’t have any equipment besides a mat, and on cardio saturdays (#sohotinaugust) i just go for a run, or do some zumba!

  • Nhi Trang

    casseeeyyy!! i dont have a stairmaster so like can i use THE STAIRS!? Like the real thing cuz i live in a 2 storey?

  • April

    what is the alternative home workout for this? i dont have gym and our stairs are only few steps

  • Ivy

    Hi Cassey! What is another way to do this workout without a Stairmaster?

  • Sigrid

    hey :) i don’t have a stairmaster at home or at my lokal gym, so do you know an other alternative ? :)
    I do have a Runtech.
    greetings Sigrid xoxo

    • Crystal

      I don’t have a stair master either!! I dont know what to do for this. Did you ever figure out a substitute workout?

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  • Kate

    I did this yesterday. It seems pretty easy at first and I thought the pace was quite slow… Then omg I nearly died. So exhausting, I really need to be in better shape! But I cannot go backwards, I fell off twice and felt very silly in the gym. Anyone else have this problem?

  • Rachel

    Hi cassey! I would really love to print this out but for some reason it doesn’t work. :/ I use google chrome.

  • Kaarina

    Hey Cassey :) Could you do a workout for those with an exercise bike/hometrainer? Because there are people who workout at home and dont have a stairmaster for example, but an exercise bike.
    Thanks for reading. :)

  • Thank you SOO much for this because I’m trying to really step up my workout at the gym and this helps me to know how the stairmaster can benefit me.
    Could you do a blog post on maybe all the different machines at the gym and how they can all work certain areas of our body so we can create a gym exercise routine that targets what we’re looking for? Thank you for all you do! :)

  • Sara

    Just curious to know when the February calendar will be up? I’m new to blogilates, love the videos! I just didn’t want to start mid month so I figured I would wait until February. I want to lose 10 pounds by August for my cruise. Hopefully I can achieve my goal!

  • Jackie O

    Awesome!!! I’ve always had a hard time deciding on what kind of peanut butter to buy. My fiancee loves peanut butter and I’m sure he will be very pleased with a new recipe that is more natural and healthy. I may try to make my own nutella version =) Thank you!!!!!

  • Gabby

    Hey Cassey,
    Every time I am feeling down, I immediately know where to go: (And, even when I’m not feeling down!) But your website and your videos always put a smile on my face and let me forget about my problems. I love your enthusiasm and the fun I have looking through this blog.
    Everyday I cannot wait to get home so that I can work out (never though i’d be saying that!!!!). Your videos and posts just make me so cheerful and they’re so so so much fun! Thanks Cassey!
    Love, Gabby

  • Anne

    stairmaster here i come. :D

  • magen

    I did this last night! Whoa it was rough. My booty is sore after this and a leg day!

  • Shirley

    Hi Cassey,

    Love your vids and all of the great information you share with us!!
    Any chance you’ll do a stationary-bike workout? For those of us who can’t run (knees) and don’t have a stairmaster?

    Just a thought.
    Thanks for all the love and support I get from your channel :)

  • Chris

    Thanks for the new workout! I’ll definitely give it a try. We don’t have a stairmaster but I use my regular stairs all the time to workout. It really gets your heart pumping!!

  • linda H


    I just love your videos. You are such an inspiration to me. Lately, ive been under the weather, due to drastic weather changes, and stress from my personal and work life. When I come home at night, I enjoy doing your videos, they cheer me up and make me forget all about my problems. You are the best!!!

  • linda H


    I just love you, your the best!!!!:) I was little under the weather today, and wasn’t going to workout, but I decided that if I did the pop pilates beginner video, it may make me feel better. I did the video and it did help a little bit. Where I live, we have been having drastic weather changes, today it was 74, and in a couples days its going to be in the 30’s, so the weather is dragging me down and making me sickly, yukky, plus i’v been under alot of stress from my personal life and work. Your workouts help me get through everyday life. Thank you so, much!!! :)

  • what a great site! just found you and glad i did as i need some new workouts! thank you!

  • Joey

    Hi Cassey, I’m quite confused with the Steps/Min column? Is it, i.e., 60 steps? So for Right, I have to run 60 steps to the right? :S


    • Jessica

      I think that means “steps per minute,” which is how you measure speed on a stairmaster. Your machine should give you information about how fast you are going, so go faster until you hit 60!

    • teilzeitDAU

      steps per minute indicate the speed (how many steps you’re doing in one minute).

      so for example during minutes 0-5 you’ll go at 60 steps per minute, i.e. 300 in total.. but i don’t think anyone would do it this accurately ;)

      it doesn’t really matter if you’re doing 60, 55 or 65 steps per minute. (btw: i don’t think the steppers at my gym do even show this number; and i’m certainly not going to count my steps during the whole workout ;) !) so i’d suggest you just use the numbers as an indicator for whether you should INcrease or DEcrease your stride.

  • Hey Cassey!

    I absolutely love your videos. I have stuck to every single day of JaNEWary so far, and I feel amazing.

    I know you’re really interested in healthy food and finding those really healthy recipes that taste sinful. I found a blog that seems right up your alley if you want to check it out.

    I love you keep doing what you do best :)

  • thanks cassey! All the work you put into making these workouts totally free for us is sooo appreciated!

  • Amy

    This workout looks great! Unfortunately my gym doesn’t have a stair climber! I go to a different gym on Saturdays though so I will try this then!! Thanks Cassey!

  • Holly

    I’m ill with a tum bug atm but def gonna give this a try on the lateral thigh trainer when I’m better :)