Real talk: The stair climber is not to be underestimated. “It’s low impact, but high intensity,” says Anna Victoria, CPT, founder of the Fit Body app, who used the machine throughout her pregnancy.
Victoria’s doctor recommended doing low-impact cardio workouts, and she says she chose the stair climber machine because it would give her the easy-on-the-joints exercise she needed—while still offering a major challenge. “Your heart rate gets so high on the lowest speed,” Victoria adds. And the best thing? “It kind of tricks your mind into thinking, you’re not really doing cardio,” she says. One minute, you’re just stepping and the next, your heart rate is pumping.
Plus, the health perks aren’t half bad either. Short stair-climbing sessions five days a week for eight weeks improved VO2 max by 17 percent among young women, according to a study published in the British Journal of Sports Medicine. And according to Harvard Health, stair climbing can burn twice as many calories as walking and also help you boost your cardiovascular health by strengthening your heart and lungs.
Here, Victoria put together five of the best stair climber workouts for a total body burn and benefits. You can do them on an actual stair climbing machine or just on a set of stationary stairs like at a park. Now, get to stepping.
1: Killer Cardio Burn
This is a high-intensity stairclimber workout that will target your core, glutes, quads, thighs, and hamstrings. Repeat as many times as you’d like for some extra sweat.
- 60 seconds skipping up one stair at a time at moderate effort (5–6 RPE)
- 30 seconds per side step-ups (this is going to target your glutes!!) at an easy effort (3–4 RPE)
- 30 seconds per side sideways (i.e. lateral) step-ups on every other stair at an easy effort (3-4 RPE)
- 60 seconds stepping backwards at an easy effort (3–4 RPE)
2. Stairclimber Booty Blast
This is an interval-focused stairclimber workout that will target your core, glutes, quads, thighs, and hamstrings. For it, you’ll need a resistance band to loop around your ankles throughout. Repeat as many times as you’d like for some extra sweat.
- 60 seconds box walks—step wide to the corner of each stair, keeping tension on the resistance bands the entire time, at a moderate effort (6–7 RPE).
- 30 seconds three-quarter squat walks at a moderate effort (6–7 RPE). Pro tip: Hold on to the handle bars for extra balance support if need be.
- 30 seconds each side kickbacks at a moderate effort (6–7 RPE). Pro tip: Don’t exaggerate the movement and overarch your low back. Instead, simply alternate lifting one leg a few inches behind you with every step of the other until you feel tension on the band and a burn in your glutes.
- 30 seconds each side cross-overs at an easy effort (3–4 RPE). These are similar to kickbacks, but you’ll lift your leg to the side and slightly back (think: 45-degree angle) instead of directly behind your body.
3. Booty Pump Cardio Sesh
This is a simple, quick, and easy stair climber workout that will target your core, glutes, quads, hamstrings, and get your heart rate up. Repeat desired amount of times for a low impact, but killer booty pump cardio session.
- 30 seconds each side of cross-overs at an easy effort (3–4 RPE)
- 30 seconds of walking at a very easy effort (2–3 RPE)
- 30 seconds each side of side steps (instead of facing the stairs head on, you’ll turn so that your feet are parallel instead) at an easy effort (3–4 RPE)
- 30 seconds of walking at a very easy effort (2–3 RPE)
- 30 seconds each side of kickback holds at a moderate effort (6–7 RPE). Every time you lift your leg behind your body, pause with it extended for one to two seconds.
- 60 seconds of walking at a very easy effort (2–3 RPE)
4. HIIT Cardio Stairclimber Circuit
This is a HIIT cardio circuit designed to increase in difficulty. Oh, it’ll target your core, glutes, quads, hamstrings, and get your heart rate up, too. Repeat as many times as you’d like for some extra sweat.
- 30 seconds jogging up the stairs at a moderate effort (4–5 RPE)
- 30 seconds walking at a very easy effort (2–3 RPE)
- 15 seconds running up the stairs at a moderate effort (6–7 RPE)
- 60 seconds walking at a very easy effort (2–3 RPE)
- 15 seconds sprinting up the stairs at max effort (9–10 RPE)
5: Stairclimber Cardio Squat Circuit
This is a glute focused stair climbing workout so prepare for your peach to burn. Repeat as many times as you’d like for some extra sweat.
- 60 seconds kickbacks at a moderate effort (4–5 RPE)
- 60 seconds squat walk at a moderate effort (5–6 RPE) Pro tip: Stay low the whole time and hold onto the handles for extra support if need be.
- 60 seconds box walks (i.e. wide steps) at a moderate effort (4–5 RPE)
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