It’s the workout every gym girl (and a handful of gym guys) are stepping up to–and even though this machine is nothing new, it’s popularity came in hot and isn’t showing signs of cooling down.
The appeal lies somewhere between its effectiveness and simplicity–no heavy equipment is needed, there’s no complicated set-up, and you can get a serious sweat on using a single piece of equipment.
The progress videos are everywhere, and the claims are big: ‘The StairMaster changed my face’, ‘It gave me abs’, or ‘It helped me lose X pounds!’
So whether you’re already a seasoned StairMaster girlie or need us to fill you in on everything, we’ll tell you all you need to know. We’ll cover the basics of what the viral StairMaster workouts are, the benefits (and if they actually work), and tips for how to use the StairMaster properly.
Ready to step up? Let’s get into it.
From cardio blasts to ab circuits to bodybuilding sessions, the Gymshark Training App has something for everyone. Pick your workout type, duration, or equipment, and access complete training plans with the ability to track your progress along the way.
What Are The Viral StairMaster Workouts?
First things first: What are the viral StairMaster workouts? Well, there are a fair few, from a 20-minute StairMaster workout to a 45-minute challenge that will leave you sweating, out of breath, and accomplished. But the standout viral StairMaster workouts are the following:
25-7-2 StairMaster Workout
If we know anything about TikTok-ers, it’s that they love a number-based workout: First, the 12-3-20 treadmill workout, and now, the 25-7-2 StairMaster challenge. Coined by @Shutupcamilla as a ‘way to build abs fast’, the workout consists of 25 minutes on the StairMaster machine at level 7, twice a week. Oh, and the rule is that you can’t hold on.
Hailey Fernandez Stairmaster Challenge
Hailey went viral for her 45-minute-a-day StairMaster workout that helped transform her body–although she is very clear that she combines her Stair climber workouts with resistance training and a healthy diet. Nevertheless, the ‘Hailey Effect’ has caught on, and hundreds of women are documenting their day-by-day journey with the caption ‘Hailey Fernandes made me do it.’
How To Use The StairMaster
The StairMaster is a big machine and can look intimidating at first, but don’t worry—it is very safe, and once you get the hang of it, you’ll feel confident using it in no time.
Taking hold of the rails with both hands. Lift one foot and place it onto the lowest step (don’t worry, the stairs might move a little, but they won't rotate until you start the machine).
Using the rails to assist you, bring the other foot onto the first step so you are standing on the machine.
Step up to the top step, placing your whole foot on the step, feet shoulder-width apart.
Press ‘start’ to turn on the Stair Master, and begin climbing up each step as it moves down. Hold onto the handrails with each hand until you feel balanced. Start slow (level 1 to 3) to warm up.
When warmed up, you can increase the speed by pressing the up arrow to move to a higher level. If and when you feel comfortable, you can take your hands off the rails (but only if you feel balanced!).
That’s the basics, But don’t skip these tips to ensure you don’t make these common StairMaster mistakes:
StairMaster Tips
Don’t slouch or lean over: Keep your torso upright and your shoulders back and down. Look up and keep your eyeline forward (although if you look down from time to time, that’s okay, as you are getting used to the motion, but try to look forward as much as possible).
Don’t grip the handrails: The handrails are there for safety, not to take your body weight. Putting excessive weight on the handrails will take the work out of your legs. Hold the rails lightly, but don’t lean your entire bodyweight on them.
Step with the whole foot: Make sure the whole of your foot is on the step and drive your weight through your heel to step up. If you only put your toes on the step and leave your heel hanging off the end, you won't activate your quads and glutes.
Start slow: The StairMaster may look easy–but it’s not. Start slow (level 3 to 5), and if you find it difficult at first, aim for 5 or 10 minutes. Gradually increase the duration a little each session, and when you feel ready, increase the level and pick up the pace.
Increase the challenge by climbing two steps at a time: The standard way to use the StairMaster is to climb one step at a time. Make things harder by climbing two steps at a time (basically skipping a step). This increases the range of motion and makes your StairMaster workout more challenging.
StairMaster Benefits
Intense Cardio Workout
Effectively Burns Calories
According to Harvard Health, half an hour on the StairMaster can burn anywhere from 180 to 252 calories–great news for anyone in cutting season, or those trying to burn a few extra calories [3]. Of course, the harder you work, the most calories you’ll burn (but remember that while the StairMaster and other cardio methods burn more calories during your work out, weight training keeps the slow burn going all day long–so add your StairMaster workouts to support your resistance training, not replace it, for ultimate calorie burn).
Low Impact Exercise
Ever had aching knees or burning shins after a hard run? That’s the high-impact nature of running for you.
Swap to the StairMaster, and you’ve got a low-impact alternative that limits the force put through the joints. And guess what? Scientists found that the benefits of using StairMaster are comparable to those of running, and that StairMaster workouts could even improve running time! [4]. If you’re injured (or don’t want to head out in the dark), the StairMaster could make a great running alternative.
Builds Strength & Aids Injury Recovery
Although the StairMaster is a cardio workout, you’ll still work to strengthen your calves, quads, glutes, and hamstrings (and engage your core to keep your balance if you don’t hold on to the railings). 2024 research supports previous findings that stair-climbing improves muscle strength and found it was effective at enhancing knee muscle strength and stability and managing pain in patients with knee osteoarthritis [5]. This further supports the Stair Master as an alternate method to running, as ‘runner’s knee’ (patellofemoral pain syndrome) is the most common running-related injury, affecting as many as 30% of female runners and 25% of male runners [6].
Releases Endorphins
Just 30 minutes of exercise on the StairMaster can release endorphins–that happy, euphoric feeling that you may know as ‘runners high’ that can kick in during any sweaty exercise [7]. Scientists have also found that moderate exercise undertaken for longer durations (60 minutes+), where heart rate is elevated but you can still talk, produces even more endorphins [8].
Do StairMaster Workouts Actually Work?
This really depends on your goal and what other training you are doing.
When done consistently, the StairMaster will help you burn calories, increase your cardio capacity, and strengthen lower body muscles and joints. But doing the StairMaster alone is unlikely to produce the results you want. Instead, you could use the Stair Master to supplement your workouts, such as adding it to the end of a bodybuilding session for extra cardio.
Can The StairMaster Get You Abs?
In some ways, yes, but probably not solely on its own. Where the StairMaster might win at increasing your energy expenditure and reducing fat, it doesn’t rank quite so highly when it comes to building the ab muscles [9].
As much as we wished it to be true, the ‘ab trick’ of not holding the handrails is unlikely to build you an eye-watering six-pack alone. Sure, your core will do some work to help stabilize your body as you step, but the StairMaster doesn’t specifically target the core. Instead, it will work to reduce fat, which could make an existing underlying ‘six pack’ more visible (yep, you could have a six already, without even knowing it–you just can’t see it). Sadly, we can’t pick and choose where we store fat and where we lose it, so some people will lose stomach fat quickly, while for others, it can be a very slow process–and it takes many, many days or years of StairMaster workouts to get visible abs.
If a six-pack is your goal, consider doing the following:
Combine aerobic exercise with resistance training: While both methods reduce abdominal fat, research has found combining aerobic exercise with resistance training is the most effective [10].
Use focused ab exercises and compound lifts: Ab exercises might be the obvious go-to, but combine this with compound exercises to build optimum core strength and stability. Pilates is also great for strengthening the ab muscles.
Eat in a calorie deficit: For your abs to show, you need a low body fat percentage (14 to 20% for women and 6 to 13% for men)–which will likely mean reducing fat by being in a calorie deficit (burning more calories than you are consuming).
Can The StairMaster Build Your Glutes?
We don’t know about you, but five minutes on the StairMaster - and our glutes are on fire!
This ‘burn’ you feel is a buildup of acid in the muscles during anaerobic exercise (called lactic acid). A 2022 review summarises numerous studies that draw a positive correlation between lactic buildup and muscle hypertrophy [11].
Considering this research, that ‘glute burn’ you feel when climbing on the StairMaster might just be building your glutes. However, a pivotal point to consider in these findings is that much of the research takes place on animals rather than humans, lessening the applicability of the findings to humans.
That being said, if you want to grow your glutes to fill your scrunch bum leggings, doing so with only the StairMaster is unlikely to be your most efficient route to get there. Instead, you should combine your StairMaster training with the following:
Heavy weight training, progressively overloading each session to challenge your muscles. This is best achieved through compound exercises, such as
Eating in a calorie surplus, consuming enough protein for muscle growth.
But could the StairMaster inhibit glute gains? Luckily, no. Traditionally, it was believed that cardio interfered with strength training and inhibited gains. However, more recent research has proved otherwise, with a 2022 study finding that concurrent cardiovascular endurance and strength training do not interfere with the development of maximal strength and muscle hypertrophy compared with strength training alone [12].
If you want to grow your glutes, by all means, use the StairMaster. But do so alongside heavier resistance exercises and a higher-calorie diet.
FAQs
What Speed Should You Set The StairMaster To?
The 25-7-2 StairMaster workout states that the StairMaster machine should be set to level 7–but that’s quite a fast speed, especially for 25 minutes! Even for those of us who work out a lot, if you aren’t used to using the StairMaster, you’ll want to start off slow (level 3 to 5) and then slowly build up the pace each week as you become more accustomed to it.
An excellent way to judge what level you should set the Stair Master to is to consider RPE (rate of perceived exertion), with 0 being very light activity, such as walking or hanging up the washing, and 10 being max effort, out of breath and unable to push any further.
If you’re on the StairMaster for an extended period of time (whether that be 25 minutes as part of the 25-7-2 stairclimber workout or 45 minutes as Hailey Fernandez does), you’ll likely want to keep your RPE around a 4 or 5. At this intensity, you should be able to talk, but your breathing might be labored. However, you are still within a comfortable zone. Adjust the level accordingly so you can stick to this zone for the duration of your workout.
Is It Better To Go Fast Or Slow On The StairMaster?
The most important thing is that you go at a pace you can maintain for the duration of your workout. If you’re on the Stair Master for an extended period, you’ll want to go slower. If you’re doing a 10-minute workout, go a bit faster.
A 2015 study found little difference in outcomes after high-intensity, shorter-duration workouts and lower-intensity, longer-duration training when measuring VO2 max and power output [13]. You may wish to combine shorter, faster StairMaster workouts on days when you have less time or are doing other training first and keep your longer, lower-heart-rate StairMaster workouts for a separate day.
How Many Minutes Should I Do StairMaster?
There isn’t a set amount of time you should spend on the StairMaster. Research has found that even short durations of time climbing stairs (’exercise snacks’) performed at intervals three times a day improved cardiorespiratory fitness and strength [14].
If you want to build up to doing 25 minutes, 45 minutes, or longer, you should start with a shorter duration at first. Even 10 minutes on the StairMaster can increase your heart rate and be pretty tricky at first!
As mentioned, you can gain similar results by doing longer durations at a lower level/intensity or short durations at a higher intensity [15]
How Do I Balance Without Holding Onto The Handles?
Make sure to look straight ahead (not down!), keep your shoulders back and down, and keep your core braced. The faster you go, the harder it becomes to balance, so if you feel you need to hold the rails lightly to balance yourself, then do so!
You should only go hands-free on the Stair Master if you feel entirely confident. It may be one of the ‘must-dos’ of the above StairMaster workouts and could burn up to 31.8% more calories (according to a 2014 study measuring treadmill users), but it isn’t essential [16]. If lightly holding the handrails makes you feel safer, then it is ok to do so, as long as you are not slouching or putting excessive weight through your hands.
When Should I Use The StairMaster In my Gym Routine?
Programming your StairMaster workouts within your gym program will largely depend on your goals and available time:
If muscle gain is your goal: Prioritize weight training over cardio and perform your resistance training prior to your Stair climber workout if you perform both in the same session.
If endurance or cardiovascular health are your goals: start your workout with the StairMaster machine, prioritizing that before resistance training.
You could always use the StairMaster as a short warm-up for leg day (Hailey Fernandez also does this); make sure to keep the duration short and not too intense so as not to tire your legs out before your strength training.
You could perform longer StairMaster workouts on a separate day from your other training. This would remove any chance of interference between the two disciplines, i.e., hurting your performance in either discipline because you are fatigued from the other one.
What If You Don’t Have Access To A StairMaster?
Using the treadmill at an incline is a good substitute if you don’t have a StairMaster (or they’re all in use!). When comparing the StairMaster vs treadmill, both provide a stellar cardio workout and a challenge to your lower body in a low-impact way. Set the incline to 5.5 or 6 and walk steadily to maintain it for the duration of your workout. Like the Stair Master, you can increase the intensity by cranking up the incline or the speed (although there is probably a limit to how inclined you want to set the treadmill, too!).
StairMaster Workouts: The Verdict
StairMaster workouts may be a TikTok trend, but they certainly aren’t a fad. Even as little as 10 minutes on this cardio machine will have your heart rate up, sweat dripping, and legs burning. The StairMaster can produce results–effectively burning calories, boosting aerobic fitness, and building leg strength. It is also a good alternative for those looking for a low-impact alternative to running, particularly people recovering from injury who need to build knee strength and stability.
As for the StairMaster before and after claims that credit Stair climber workouts for abs, glutes, and even improved face shape? Well, the StairMaster may have played a part, but combining your StairMaster training with resistance training and nutrition will have a massive impact, too.
If you are looking to get started with the StairMaster, start slow, then build up to the 25-7-2 StairMaster Workout or 45 minutes like Hailey Fernandez. Take note of the StairMaster tips above, and think about your goals to help you program your StairMaster workouts around your other training.
If you’re looking for inspiration for what to do alongside your StairMaster workouts, the Gymshark Training App has strength sessions, cardio finishers, mobility workouts, and more. Programmed by in-house trainers, there’s something for every goal and training style.
References:
Dunford, E.C., Valentino, S.E., Dubberley, J., Oikawa, S.Y., McGlory, C., Lonn, E., Jung, M.E., Gibala, M.J., Phillips, S.M. and MacDonald, M.J. (2021). Brief Vigorous Stair Climbing Effectively Improves Cardiorespiratory Fitness in Patients With Coronary Artery Disease: A Randomized Trial.
Kennedy, R.A., Boreham, C.A., Murphy, M.H., Young, I.S. and Mutrie, N. (2007). Evaluating the Effects of A Low Volume Stairclimbing Programme on Measures of Health-Related Fitness in Sedentary Office Workers.
Harvard Health Publishing (2021). Calories burned in 30 minutes of leisure and routine activities.
Loy, S.F., Holland, G.J., Mutton, D.L., Snow, J., Vincent, W.J., Hoffmann, J.J. and Shaw, S. (1993). Effects of stair-climbing vs run training on treadmill and track running performance.
Lee, J.H., Lee, G.B., Chung, W.Y., Wang, J.W. and Jang, K.-M. (2024). Stair-Climbing Training with Interferential Electrotherapy Improves Knee Muscle Strength, Dynamic Postural Stability, Pain Score, and Physical Activity in Patients with Knee Osteoarthritis.
Mellinger, S. and Neurohr, G.A. (2019). Evidence based treatment options for common knee injuries in runners. Rokade, P. (2011). Release of Endomorphin Hormone and Its Effects on Our Body and Moods: A Review.
Saanijoki, T., Tuominen, L., Tuulari, J.J., Nummenmaa, L., Arponen, E., Kalliokoski, K. and Hirvonen, J. (2017). Opioid Release after High-Intensity Interval Training in Healthy Human Subjects.
Choi, J., Kang, K., Kim, J.S. and Oh, B. (2016). Effects of Three-Week Stair Climbing Exercise for Weight Control: A Case Series Study.
Ho, S.S., Dhaliwal, S.S., Hills, A.P. and Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.
Lawson, D., Vann, C., Schoenfeld, B.J. and Haun, C. (2022). Beyond Mechanical Tension: A Review of Resistance Exercise-Induced Lactate Responses & Muscle Hypertrophy.
Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis.
Foster, C., Farland, C.V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., Tuuri, A., Doberstein, S.T. and Porcari, J.P. (2015). The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.
Jenkins, E.M., Nairn, L.N., Skelly, L.E., Little, J.P. and Gibala, M.J. (2019). Do stair climbing exercise ‘snacks’ improve cardiorespiratory fitness?
Valstad, S., von Heimburg, E., Welde, B. and van den Tillaar, R. (2017). Comparison of Long and Short High-Intensity Interval Exercise Bouts on Running Performance, Physiological and Perceptual Responses.
Hofmann, C., Dougherty, C., Abkarian, H., Fox, M. and Juris, P. (2014). The Reduction of Metabolic Cost While Using Handrail Support During Inclined Treadmill Walking is Dependent on the Handrail-use Instruction.
