20 Minute HIIT Stairs Workout To Get Shredded (SAN DIEGO CONVENTION CENTER) | LiveLeanTV

On today's vlog episode of Live Lean TV, I'm sharing a 20 minute HIIT stairs workout to get shredded at the San Diego Convention Center.
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Timestamps:
00:00 20 Minute HIIT Stairs Workout To Get Shredded
00:54 Double StepS Stair Sprints
01:13 How To Calculate Your Rest Period
01:27 Single Steps Stair Sprints
01:37 Lateral Side Step Stair Sprints
02:15 Squat Jumps Up Stairs
02:53 How To Calculate Heart Rate Training Zones

20 Minute Stairs Sprint Workout To Get Shredded
Here is how to do a stairs sprint workout to shred off your body fat.

Sets:
Depending on how long it takes your heart rate to recover between sets, complete 10-12 sets of stair sprints, or until 20 minutes is up.

Since there are approximately 100 steps to the top of the San Diego Convention Center stairs, each set is comprised of going up 100 steps, then walking back down 100 steps.

Rest:
After each set of stairs, rest at the bottom of the stairs until your heart rate reaches 65% of your maximum heart rate (MHR).

To figure out your rest period heart rate zone follow this calculation:

Max Heart Rate = 220 – Your Age
MHR = 220 – 36
= 184 * 0.65 = 120 bpm

After a set of stairs, it usually takes 40-60 seconds for my heart rate to drop back down to 120 beats per minute, which is 65% of my MHR. Once your heart rate hits 65% of your MHR, it’s time to start your next set.

From a cardio perspective, the quicker your heart rate drops, the better shape you are in.

How To Calculate Your HIIT Heart Rate Target Zones
Maximum Heart Rate (MHR) refers to the highest number of heartbeats per minute that an individual can achieve during physical exertion.

The most widely used formula to calculate an estimated maximum heart rate is as follows:
MHR = 220 – Your Age
= 220 – 36 years old
MHR = 184 beats per minute (bpm)

This means a 36 year old would have an estimated MHR of 184 bpm.

How To Calculate Your High Intensity Interval Heart Rate Zone
After each set of stairs, the goal is to hit your high intensity interval heart rate zone, which should be between 80-90% of your maximum heart rate.

To calculate your high intensity interval heart rate zone:
High Intensity Interval Heart Rate Zone = MHR x 80-90%
184 x 0.90 = 166 bpm
184 x 0.85 = 156 bpm
184 x .80 = 147 bpm
Depending on your fitness level, this means a 36 year old would have an estimated high intensity interval heart rate zone between 147-166 bpm.

How To Calculate Your Low Intensity Interval Heart Rate Zone
The low intensity heart rate zone is usually between 60-70% of your maximum heart rate.

To calculate your low intensity interval heart rate zone:
Low Intensity Interval Heart Rate Zone = MHR x 60-70%
= 184 * 0.70 = 129 bpm
= 184 * 0.65 = 120 bpm
= 184 * 0.60 = 110 bpm

Warm Up:
For the warm up, walk up and down the stairs one time, for a total of 100 steps up and 100 steps down.

Stairs Exercises:
A1. Double Step Stair Sprints
A2. Single Step Stair Sprints
A3. Lateral Side Step Sprints
A4. Squat jumps

Reps: 100 stairs
Sets: 1
Rest: as long as it takes to allow your heart rate to drop down to 65% of your MHR

Once you finish the A1-A4 circuit, repeat for a total of 3 rounds, or until 20 minutes is up.

According to my heart rate monitor, I burned 324 calories in 25 minutes.

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20 Minute HIIT Stairs Workout To Get Shredded (SAN DIEGO CONVENTION CENTER) | LiveLeanTV
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