The New Year is almost here and for most who set resolutions, it is going to be a hard road to February. Turning those resolutions into long lasting healthy habits is not an easy task, and more than half of people’s resolutions will fall through. However, you should not be discouraged, this is largely due to poor goal setting habits. Specificity is paramount, especially when it comes to fitness goals. A goal to “be more fit” or “lose weight” is not going to be nearly as effective as a well thought out routine to stick to.

Fortunately, we are here to help with a bit of the heavy lifting. Core Health & Fitness Master Instructor Denise Druce has created an effective and easy to follow fitness routine to put you on track for success in your fitness resolution.

Couch to Kilimanjaro in 30 Days – Denise Druce

More than half of American adults will make a resolution this New Year and among the top new years resolutions will be promises to lose weight and exercise. So, for 2018, here’s a work out that will be sure to help you keep your resolve. The StairMaster Gauntlet™ is a favorite among gym-goers, for one reason. The results are here. The moving stairs ensure that you don’t cheat yourself out of every single calorie burning step. This workout plan will have you blasting away holiday calories, shaping your booty and strengthening your core. Stick with this program for 30 days, and who knows… you might even find yourself booking those tickets to Tanzania!


(E) Easy = level 3-6

(M) Moderate = 7-11

(H) Hard = 12-15

(I) Intense = 16-20

Week One: 3 Steady State Workouts

5 minute warm up (E), 20 minutes steady state (M), 5 minute cool down

Week Two: 3 Fat-Burn Interval Workouts

5 minute warm up (E), 5 minutes (M) 5 minutes (H), repeat three cycles of (M/H), 5 minute cool down (E)

Week Three: 3 Step-It-Up Interval Workouts

5 minute warm up (E), 3 minutes (M), 3 minutes (H), 1 minute (I), repeat two more cycles of (M/H/I), 4 minutes cool down (E)

Interval Workouts Week Four: 3 Max-It-Out

3 minute warm up (E), 1 minute (M), 1 minute (H), 1 minute (I), repeat 7 more cycles of (M/H/I), 3 minute cool down (E)

We hope this will help set you on a path for success and wish you the best of luck in 2018. We regularly post new workouts and fitness content so if you are looking for something a little different check out our recently posted HIIT workout and Elliptical workout. You can also explore our website to learn more about the Gauntlet and other StairMaster products.

Return to Blog