Step Mill

A intermediate cardio exercise for the quads, done with a machine.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Machine
Level: Intermediate

How to do the Step Mill

To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Step Mill

Questions

What muscles does the Step Mill work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Step Mill good for beginners?

It's rated intermediate. Beginners can build up to it with Bicycling, Stationary first.

What can I do instead of the Step Mill?

Good alternatives that train the quads: Elliptical Trainer, Rowing, Stationary, Stairmaster or Bicycling, Stationary.

How many sets and reps of the Step Mill should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).