Best StairMaster Workouts to Burn Fat in a Crowded Gym
People on a weight-loss journey often find themselves lost in a crowd of information on the best way to do so. Do I drop my calories way down to lose 2 pounds a week? Do I spend hours doing cardio workouts to burn fat faster? The truth is, there's no sustainable way to lose weight quickly. It takes a sustainable diet comprising high-protein, low-calorie meals, and a combination of weightlifting and cardio workouts. If you don't like to run, StairMaster workouts are a great bang for your buck.
Cardio machines like ellipticals, treadmills, stationary bikes, and rowers are all fantastic in their own right. The beauty of a StairMaster workout is it's low impact (read: easy on the joints) but highly effective at building the musculature of the legs since gravity is working against you as you climb. Similar to the VersaClimber, you can ratchet up the intensity to torch more calories and mimic HIIT workouts or do a steady pace (zone 2 heart rate) to improve endurance and burn fat.
StairMaster workouts are worthwhile for your heart health and lower body, as it blends resistance training with cardio. Studies show that while strength training does wonders for keeping your body in tip-top shape, aerobic exercise like climbing stairs can help lower blood pressure and strengthen heart muscles. Plus, better cardio pays dividends in the weight room since you'll be able to handle more volume and intensity, which means greater gains.
While the Peloton Tread and Bike have blown up in popularity, the StairMaster has been a staple in gyms across America since its inception more than 40 years ago. Here are three of the best StairMaster workouts across fitness levels. Level up to see your love handles disappear.
Related: How to Get Bigger: 25 Science-Backed Tips to Maximize Muscle Growth
How to Add a StairMaster Workout to Your Regimen
It's crucial to do cardio workouts that match your fitness level. So before you start following the Instagram influencers that suggest you do level 12 to get lean in no time, determine your baseline. There's no shame in starting off slow. It's important to figure out what works best for you so you don't end up overtraining, burnt out, or—worse—injured. Let's dig into some examples of StairMaster workouts for beginner, intermediate, and advanced fitness levels.
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Beginner StairMaster Workout
The 25-7-2 StairMaster workout is TikTok's answer to the popular 12-3-30 treadmill workout. It's partly responsible for the StairMaster renaissance, and an ideal beginner workout: Simply set the StairMaster to level 7 and climb for 25 minutes twice a week. While this is a great start, it's pretty basic and could get boring in a hurry. Here's an alternative you can tailor to fit your current abilities—shortening or lengthening the time to what works for you.
0:00-0:05: Begin at a low level (2-3) and hold the rails until you find a comfortable pace you can maintain with good posture. Increase the intensity level gradually as you warm up.
0:05 to 0:10: If you're not steady yet, keep holding the rails. Increase the intensity to moderate, ~level 4, or a level that increases your heart rate without leaving you breathless.
0:10 to 0:15: Increase the intensity level by 1 (to 5+)
0:20 to 0:25: Increase the intensity level by another 1 (level 6+)
End with a 5-minute cooldown at a 2-3 intensity level, aiming to slow your breathing and heart rate back to normal.
Pro Tip
Push through your feet so you feel your glutes and quads fire up, engaging your core to avoid back pain. Let go of the rails when you feel ready, and keep stepping.
Beth Bischoff
Intermediate StairMaster Workout
For intermediates, add some interest by double-stepping (as if taking the stairs two at a time) to increase the challenge and muscular activation in your glutes and hamstrings.
0:00-0:05: Start at a moderate level (5-6) without holding the rails if you can. You should be working at a brisk pace with your core engaged.
0:05-0:10: Increase the level to a challenging intensity (level 7-9) where you can feel your muscles working hard. Maintain good posture and avoid leaning on the rails.
0:10-0:15: Take two steps at a time (double stepping or skipping a step) to boost intensity and leg muscle activation.
0:15-0:20: Go back to regular stepping.
0:20-0:25: Skip steps again.
End with a 5-minute cooldown at a low intensity (level 3-4). Focus on slowing your breathing and heart rate.
Pro Tip
Push through your feet and keep your core engaged to avoid back pain. As you get fitter, add time to your workout, mixing up when you double step.
Related: Best Running Workouts to Increase Speed and Endurance
Advanced StairMaster Workout
For advanced folks, it's all about the intensity. Increase intensity with interval sprints to burn fat, increase muscle mass, and improve your cardiovascular capabilities. Note: This workout isn't for the faint of heart. If you're new to StairMaster workouts, start with one of the previous workouts and work your way up.
0:00-0:05: Warm up at level 6, focusing on maintaining a brisk pace and engaging your core.
0:05-0:20: Perform high-intensity intervals, alternating between one of the following options:
Moderately advanced intervals:
30 seconds: Sprint at a very high intensity (level 12-15).
60 seconds: Recover at a moderate intensity (level 6).
Advanced intervals:
60 seconds: Sprint at a very high intensity (level 12-15).
30 seconds: Recover at a moderate intensity (level 6).
Elite intervals:
90 seconds: Sprint at a very high intensity (level 12-15).
60 seconds: Recover at a moderate intensity (level 6).
0:20-0:23: Reduce to level 4 or 5 to start bringing your heart rate down.
0:23-0:25: Finish cool-down at level 2 or 3.
Pro Tip
Adjust the interval durations according to your fitness level. Be sure to keep your form on point, even during high-intensity bursts.
Related: 20 Best Exercises for Every Muscle, According to Science
Benefits of StairMaster Workouts
There's no shortage of benefits to using the StairMaster. While it often gets a bad rap in the weightlifting community, it's actually a great addition to any workout routine, especially if you're trying to lose weight or improve your cardiovascular health.
Improves Overall Health
Stair-climbing workouts can help improve your blood sugar and cholesterol levels by up to 15 percent in 4 to 8 weeks. This means you'll have a lower risk of developing heart disease, diabetes, and other chronic diseases.
Elevates Aerobic Capacity
Stair climbing has been shown to improve the body's ability to use oxygen during exercise (aka aerobic capacity), which means your muscles will get more oxygen-rich blood to fuel them, leading to better performance in and out of the gym. Basically, everything else will feel easier, and you'll be able to go longer and harder without getting tired.
Helps Lower Blood Pressure
Pairing StairMaster workouts with your regular lifting routine will lead to next-level health benefits. Research shows that combining aerobic and resistance training lowers high blood pressure more effectively than only sticking to one or the other. This powerful combo will also improve fitness, increase strength, and reduce body fat. In short, the best way to improve overall health is to do both aerobic and resistance exercises.
Lowers Stroke and Heart Attack Risk
Using the StairMaster to increase your aerobic capacity and lower your blood pressure will have a huge impact on your overall heart health and reduce your risk of stroke and heart attack.
Better Mental Health
A 2023 meta-analysis looking at 20 years of data found that aerobic exercise helps manage symptoms of depression and anxiety. Higher-intensity exercise, like the kind you get using a StairMaster, has an even greater impact. Researchers believe this likely comes from the endorphin release, increased brain blood flow, and lower stress hormones that come from doing cardio.
Improves Focus
Aerobic exercise on a StairMaster can boost memory, attention, and processing speed, likely due to increased brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival. One study even showed stair-climbing works better for alertness and focus than 50mg of coffee (about half a cup's worth).
Boosts Energy Levels
A 2019 study published in Frontiers in Psychology found that young men who climbed stairs for a few short bursts felt more energized and less stressed and tired afterward. Hopping on the StairMaster before your lifting session or during a work break might give you that extra pep you need to make it through the rest of your day.
Related: Elite Ways to Build Endurance and Stamina So You Can Outlast Anyone
StairMaster Workout FAQ
What Does the StairMaster Work Out?
The StairMaster works out your cardiovascular system, the entire back of your legs—glutes, hamstrings, and calves—plus your hip flexors and ankles. It's a great way to strengthen the muscles you use for exercises like squats, lunges, and deadlifts. Although your arms aren't used while doing the StairMaster, it really is a total-body workout. As with any form of cardio, you'll see weight loss throughout your entire body when you add one of the above workouts to your regular gym routine.
How Long Should I Work Out on the StairMaster?
How long you should work out on the StairMaster depends on your fitness level and availability. Any amount of cardio exercise will help combat sedentary behavior and lead to health improvements. For beginners, a good starting place is anywhere from 10 to 15 minutes. While that might not sound like a lot, if you aren't used to using this machine, we can almost guarantee you'll feel the burn in the first few minutes. At the start, keep your pace around the same and try to increase your time every few weeks until you work your way up to 25 minutes. Once you're comfortable here and become more advanced, 25 to 30 minutes of higher-intensity intervals or steady-state cardio is a good range to aim for.
Who is a StairMaster Workout good for?
The StairMaster is an excellent way to add cardio to your routine without putting too much strain on your joints. Not everyone's knees and hips are cut out for marathons, so if you want a way to keep muscle on while shedding fat, the StairMaster is a great option. Plus, StairMaster workouts are easily adaptable to any fitness level so even newbie gym-goers can try their hand.
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