3 VersaClimber Workouts for Head-to-Toe Cardio Burn

A bit of a unicorn in the cardio corner of your gym, the VersaClimber delivers a strength and cardio machine workout like no other.

Thanks to its unique design, which keeps you upright at a 75-degree angle and requires what's known as "contralateral" movement (aka crawling), this vertical climbing machine forces different parts of your body to move together in a push-pull motion that activates your shoulders, back, core and legs.

What's more, it's self-powered: You choose how fast or slow you want to go by how fast you move the handles and pedals, which is also why vertical climber workouts can feel so hard. Another plus: You don't get any lag time when you want to slow down or speed up.

Ready to give this machine a try? These three VersaClimber workouts will get your heart pumping and muscles burning in 30 minutes or less.

When using a VersaClimber, you'll have a step and arm height of 1 to 20 inches. This piece of gym equipment is completely user-defined, meaning you determine your step length and speed. You can monitor your step length on the digital display of the machine — depending on the model, it's typically displayed on the upper or lower right side of the monitor.

(If using a different brand of vertical climber machine, the display, total adjustment length and resistance may vary, but you can still use these workouts as a general guide.)

Here are the main movements you'll find within the following workouts:

• ‌Short range:‌ move about 4–8 inches vertically, keeping a pretty large bend in your knees and elbows
• ‌Mid range:‌ move about 6–14 inches, keeping a smaller bend in your knees and elbows
• ‌Long Range:‌ fully extend your body about 12–20 inches as you bring your opposite knee and elbow toward one another
• ‌Sprint:‌ move 6–20 inches as fast as you can go
• ‌Resistance:‌ turn resistance knob to the right to add resistance
• ‌Squat:‌ place your hands on the fixed middle bar and climb with your lower body

1. Move in the short range for 30 seconds.
2. Increase the length to mid range for 30 seconds.
3. Increase the length again to long range for 30 seconds.
4. Repeat these steps for 2 rounds.

1. Climb in the mid range for 20 seconds.
2. Sprint for 10 seconds.
3. Repeat these steps for 4 total rounds.

1. Shift to a short-to-mid range step length, slowing your tempo gradually.

1. Climb at mid range for 1 minute.
2. Shift to long range for 30 seconds.
3. Repeat for 2 rounds.

1. Climb at mid range for 45 seconds.
2. Sprint for 15 seconds.
3. Repeat for 2 rounds.

1. Add 2 full turns to resistance knob.
   • Climb at the mid range for 1 minute.
   • Shift to the long range for 30 seconds.
2. Add 1 more turn to resistance knob (3 total now).
   • Climb at the mid range for 1 minute.
   • Shift to the long range for 30 seconds.

1. Climb at the mid range for 15 seconds.
2. Sprint for 15 seconds.
3. Repeat for a total of 2 rounds.

1. Return to a mid-range length and slow down your tempo.
2. Gradually slow down, allowing your heart rate to slow.

1. Climb at mid range for 1 minute.
2. Shift to the long range for 30 seconds.
3. Repeat three more times for 4 rounds.

1. Climb at mid range for 45 seconds.
2. Sprint for 15 seconds.
3. Repeat the steps above three more times for 4 rounds.
4. Climb at mid range for 30 seconds.
5. Sprint for 30 seconds.

1. Climb at mid range for 1 minute.
2. At the same tempo, squat for 30 seconds.
3. Increase your tempo slightly and squat for 30 seconds.
4. Repeat two more times for a total of 3 rounds.

1. Add 2 full turns to resistance knob
   • Climb at mid range for 1 minute.
   • Shift to long range for 1 minute.
2. Add 1 more turn to resistance knob (3 total now).
   • Climb at mid range for 1 minute.
   • Shift to long range for 1 minute.

1. Climb at mid range for 1 minute.
2. Sprint for 30 seconds.
3. Repeat for a total of 2 rounds.
4. Climb at mid range for 45 seconds.
5. Sprint for 15 seconds.
6. Repeat for a total of 2 rounds.
7. Climb at mid range for 20 seconds.
8. Sprint for 10 seconds.
9. Repeat for a total of 2 rounds.

1. Gradually start to slow down your tempo with each minute.
2. Allow your heart rate to calm down before stopping.

If you're just getting started on a VersaClimber, there are a few pointers White wants you to keep in mind.

Start by adjusting your handlebars for your size, positioning them just at or slightly below your shoulder level. (On a VersaClimber machine, you should find a button on the end of the handlebar to release it.)

Don't strap the velcro around your feet too tightly. Loose foot straps will help keep your feet from going numb during your workout.

Music boosts your movement. Put on your favorite playlist with a heavy beat to help you find your rhythm on the VersaClimber.

Avoid a death grip, White says. Don't try to control the whole machine with your arms, and instead think about the tempo coming from your core.

Think "booty back, hinge forward," White says. Pull your shoulders back, keeping them relaxed, elbows in and hinge forward with a soft bend in your knees, pushing your butt back behind you.

Every so often, shake out hands and feet to aid in circulation, as we tend to hold lots of tension in our bodies while learning to climb.

It takes some quality time on the climber to acclimate to the movement, so take as many breaks as needed.