20-Minute Gentle Stair Climber
Zone 2-3 Cardio Workout
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One of the best things I’ve learned over the last year is that cardio equipment works best when you have a plan. It’s so easy to hop on a stair stepper or treadmill and just go through the motions—or worse, push yourself to exhaustion without direction.
But here’s the truth: you don’t need to kill yourself on cardio machines to get an effective workout. In fact, structured workouts at the right intensity (Zone 2–3 cardio) will help you feel stronger, more energized, and build your endurance without leaving you drained.
That’s why I love this 20-minute Gentle Climb on the Stair Climber. It’s simple, low-impact, joint-friendly, and it flies by while still giving you an efficient burn.
Why Zone 2–3 Cardio Works
Zone 2 and Zone 3 cardio are often called the “sweet spots” for sustainable training:
• Zone 2: You can still talk in short sentences, your heart rate is steady, and it’s perfect for building aerobic endurance.
• Zone 3: You’re breathing heavier, can only get out a few words at a time, and you’re pushing harder, but still in a controlled, sustainable way.
Together, they keep you working hard enough to make progress, but not so hard that you’re wiped out.
The Gentle Climb Stair Climber Workout (20 Minutes)
Warm-Up (3 mins)
• Level 3–4
• Move easy, get your legs and lungs warmed up.
Steady Build (4 mins)
• Level 5–6
• Smooth steps, steady breathing, tall posture.
Gentle Climb Intervals (12 mins)
• Alternate every 2 minutes:
• 2 mins at Level 6–7 (Zone 3 push)
• 2 mins at Level 4–5 (Zone 2 recovery pace)
• Repeat this cycle three times.
Cool-Down (1 min)
• Level 3
• Slow it down and let your heart rate come back to baseline.
Why I Love This Workout
• It’s only 20 minutes, but it feels effective.
• You leave the gym feeling energized, not exhausted.
• It’s easy to scale up or down by adjusting speed and resistance.
• It’s a great cardio day option for anyone doing my 75 Balanced challenge.
👉 I also created a free downloadable PDF guide so you can take this workout with you to the gym. Save it to your phone and pull it up anytime you want a quick, efficient climb!
Grab Your Free Downloads
🏃♀️ Printable Workout Guide – Save it, print it, share it.
📥 Download PDF Guide
✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
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