Cardio and running
StairMaster Workout: Benefits, Calories and 6 Workouts
Published October 20, 2026
A StairMaster (stair climber) workout is climbing a revolving staircase at a set speed; it raises your heart rate fast, works your glutes, quads and calves, and is lower impact than running. Even short bouts count: in a study of inactive young women, brief intense stair climbing three times a week improved cardiorespiratory fitness (Allison et al., 2017).
Benefits
| Benefit | Why |
|---|---|
| Cardio fitness | High heart rate at modest speeds |
| Glutes and legs | Each step is a mini step-up |
| Low impact | No landing forces like running |
| Time-efficient | 15-20 minutes is a solid session |
Calories
Calories depend mainly on your body weight and the speed. Machine displays are rough estimates. As an order of magnitude, 20 minutes at a moderate pace burns roughly 150-250 kcal for most adults, more for heavier people and faster speeds. Fat loss still depends on your overall diet (calorie deficit).
Proper form
- Stand tall; hands lightly on the rails for balance only.
- Do not lean on the rails or hunch: it cuts the work in half.
- Whole foot on the step, push through the heel for more glutes.
- Pick a speed you can sustain without hanging on.
6 StairMaster workouts
| # | Name | Duration | Workout |
|---|---|---|---|
| 1 | Beginner | 12 min | 2 min easy, then 8 × (30 s moderate / 30 s easy), 2 min easy |
| 2 | Steady | 20 min | Constant moderate pace (you can speak in short sentences) |
| 3 | Intervals | 20 min | 5 min warm-up, 6 × (1 min hard / 1 min easy), 3 min cool-down |
| 4 | Glute focus | 15 min | Alternate 1 min regular / 1 min skipping a step / 1 min side steps (slow speed, hold rails) |
| 5 | Pyramid | 24 min | 1-2-3-4-3-2-1 min hard with 1 min easy between |
| 6 | Long climb | 30-40 min | Easy-moderate, zone 2 (see zone 2 cardio) |
Weekly plan for fat loss
| Day | Session |
|---|---|
| Mon | Full-body strength |
| Tue | StairMaster intervals 20 min |
| Thu | Full-body strength |
| Fri | StairMaster steady 25 min |
| Weekend | Walk 45-60 min |
Interval and steady cardio give similar fat-loss results; intervals take less time (Wewege et al., 2017).
StairMaster vs other cardio
| StairMaster | Treadmill run | Elliptical | Incline walk | |
|---|---|---|---|---|
| Impact | Low | High | None | Low |
| Glute work | High | Moderate | Low | Moderate |
| Difficulty | High | High | Moderate | Moderate |
Who should be careful
Knee pain on stairs, balance issues, heart conditions: start slow, hold the rails, and check with your doctor. Related: HIIT workout, walking for weight loss.