Interval Stepping Ladder With The Trap Bar For Fat Loss

Resistance-based cardio is my favorite kind of cardio...you get the benefits of strength training as well!

And, even better, you can use progressive resistance to make the training even more effective. I've posted a version of this workout using bar on your back in the rack, which allows you to use heavier weight.

Because you'll be freestanding when using the trap bar, you won't have the ability to hold onto the rack rails to stabilize yourself, making it quite a bit tougher.

It's incredibly challenging and will really show you what you're made of (in my case, it's snot, I think).

How To Do Heavy Interval Stepping Ladders

There are two things you'll need for this... a Step platform and a Trap Bar.

In the demo, I'm using a longer platform with a 45 lb bumper plate just under the middle section, so that when the weight gets heavy, the Step doesn't bend or break.

Overall, we're not looking for a big step height... just 4-5 inches is fine. This will allow you to work in a very strong range of motion and use the most weight for the workout, which is really what we're looking for.

If you have an open ended trap bar, you'll want the open part forwards so the bar doesn't contact your legs on the step up. If your trap bar is enclosed, it's not a bit deal if the bar does contact your leg. It just might get annoying.

I don't recommend dumbbells as they'll require you to use almost every dumbbell in the gym.

I HIGHLY recommend some form of grip assistance for this workout...either in the form of straps or hooks. Your grip will give out long before the rest of your body does and will limit the effectiveness of this workout.

I use Haulin Hooks for grip assistance and they work GREAT.

Here's how to do the intervals (it's different than the bar-on-back version, as I found out)

You're going to start with 1 minute work and rest intervals.

And I say "start" because I found once I get to a certain weight, I had to decrease work interval time and increase rest time in order to keep going.

• I started with just one 25 lb plate on each side of the bar (95 lbs). This first interval is going to be very easy and serves as a warm-up.
• Do stepping for an interval of 1 minute...start with your left foot for the first 30 seconds, then go to stepping up with your right foot for the second 30 seconds of that minute.
• Now, during your rest period, add weight to the bar. I removed the 25's, and put on 45's, going up to 135 lbs.
• Do another interval (left foot lead for 30 seconds, then right foot lead for 30 seconds), then rest again and add weight.
• This time, I added the 25's, going to 185 lbs. Then I removed the 25's and added 45's, going to 225 lbs.
• Keep repeating this pattern, increasing the weight on each rest period (adding 25's or 45's - you can choose to use whatever weight increments you like, depending on your strength levels).
• When I hit 275 lbs (I think it was), that's when I started noticing fatigue really limiting me. I dropped the work intervals to 20 seconds on each leg (40 seconds total), while increasing the rest to the remained of the 2 minute block (i.e. 1 minute, 20 seconds).
• Then at 315 lbs, I went to 15 seconds on each leg with 90 seconds rest.
• Then at 365 lbs, I went to 10 seconds on each leg with 1 minute, 40 seconds rest.
• Then I peaked at 405 lbs, doing 10 seconds on each leg. Because the weight was feeling very heavy at this point, it took a full 10 seconds to do two step ups per leg.
• I did two sets at this weight (at 1 minute and 40 seconds rest).
• How high up in weight you go will depend on your own capabilities. That load was VERY challenging for me and I knew I couldn't go any heavier.
• Then reverse the pattern, coming all the way back down to your starting weight.
• Increase the work intervals as you're able to on the way back down, while decreasing rest.
• When I got back down to 225 lbs, I was able to do the 30 seconds on each leg and 1 minute rest again.
• On the final/starting weight of 95 lbs, I did two full minutes of stepping (one minute on each leg) to finish out the workout.

Here's what the stepping pattern looks like.

Start with both feet on the floor, standing in front of the Step. Set your left foot on the top.

Now step up with your right foot.

Step down with your left foot.

Then step down with your right foot.

And repeat for 30 seconds. Then immediately switch to leading with your right foot.

That's the basic pattern...keep this up all the way through so you don't have to think about which leg you started on last time (one less thing to think about).

Now the fun begins.

Add weight to the bar then do the next interval.

Then repeat, adding weight to the bar during every rest period (I outlined above how I did it).

I ended up with 405 lbs on the bar on my peak weight.

If you don't want to go as heavy, you can also add weight every second interval instead of every interval.

This will result in a lower top-end weight while still giving you an easy-to-follow pattern.

Once you hit your peak load, you can stop there or work your way back down.

Now, if you're training in a regular gym, you may have people waiting for the trap bar...15-20 minutes is not unreasonable to use a bar, but 30-40 minutes is, so you may need to just go up then stop. This workout took me just over 30 minutes to complete.

However, if you're training at home or the gym is not busy, go nuts.

You will be soaked with sweat by the time you're done. This hits just about everything your entire body.

This workout is a great challenge and a fantastic way to get cardio training while developing incredible work capacity and strength-endurance.

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