Welcome to STEPR, where we redefine the intensity and effectiveness of your workouts through High-Intensity Interval Training (HIIT). Our HIIT classes are not only about breaking a sweat; they are meticulously designed to push your limits in smart, effective, and efficient ways.

Discover the Magic of HIIT with STEPR

HIIT is your gateway to fitness transformation. In just 30 minutes, our HIIT sessions deliver more cardiovascular benefits and higher caloric burn than an hour of steady-state cardio. This makes HIIT an excellent choice for those days when your schedule is tight but you still want to maximize your workout.

The Structure of Your HIIT Session on STEPR

1. Warm-Up Phase: Start with an easy walk on the STEPR, setting the machine to a comfortable level between 6 and 10. It’s important to gradually increase your speed, adding +1 every minute, to seamlessly transition into higher intensities.

2. Understanding the Workout Zones:

  • Base Pace: This initial zone is your foundational pace, usually set between levels 10 and 14. It should feel challenging yet manageable, allowing you to maintain an elevated heart rate without overexerting. This phase helps stabilize your cardiovascular response and serves as your recovery period between peaks.

  • The Climb: This zone involves increasing your effort to about two to five levels above your base pace, depending on the interval length. Shorter intervals push you towards the higher end of this range. The climb is designed to challenge you, boosting your endurance and strength as your breath quickens and your ability to converse decreases.

  • Peak Pace: The zenith of your workout, peak pace is where you give it your all. This is about pushing to your maximum, with intense bursts that last no longer than two minutes. This phase is crucial for achieving the highest level of caloric burn and muscle engagement.

Tips for Navigating Your HIIT Workout

  • Monitor Your Effort: Use the Rate of Perceived Exertion (RPE) scale to gauge your intensity. Base pace should feel like a 6-7, manageable but challenging, while the climb should push this to an 8 or 9, making it difficult to talk more than a few words.
  • Adjust as Needed: Always listen to your body. Adjust your speed to stay within an effort level that challenges you without pushing you beyond safe limits.


HIIT on STEPR is an efficient and dynamic way to enhance your fitness regimen. It allows you to experience intense cardiovascular and strength training within a condensed time frame, ensuring you gain maximum benefits from every session. So, gear up, set your STEPR, and get ready to transform your workout experience. Remember, it’s not just about the effort; it’s about making every minute count towards your fitness goals.

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