We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
This fit, skinny female is talking about fat-burning, but this is really about cardio fitness and leg conditioning unless you are overweight. Fat loss comes from diet, not exercise.
Whether your cardio includes rowing, treadmill, stair machine, biking, or outdoor running, it is the intense intervals which make a difference for endurance - thus Quality Work vs. Garbage Work. Variety is key. When people say "Walking is good for you," they refer to people over 80 or obese people. Hiking maybe, but not walking.
She talks about 20 mins on those stairs. No way I could do stair intervals for 20 minutes. More like 6 minutes. Anyway, it's a damn good and demanding thing to do once a week. My cardio workouts take longer because I cannot handle such high levels of intensity. Not ready to die yet.
The StepMill a.k.a. "The Gauntlet", is a great machine. Mine is 25 years old and still works great. It is much more demanding if you DON'T hold the hand rails - you don't have hand rails to hang on to in real life, do you?
BD, as you've mentioned before, proper training is always relative to a goal. Your definition of endurance is perfectly fine for what you do (which is impressive). My definition of endurance relates to running the mile, which places almost equal demands on both the aerobic and anaerobic systems. To run a fast mile, you need a strong aerobic foundation based on long runs (1 hour), tempo runs (20-40 minutes), and intervals (vo2 max workouts at race pace).
At the other end of the endurance spectrum, Frank Shorter once said that his marathon training consisted of as much easy running as he could do in between two hard interval sessions per week. g