Try This Beginner StairMaster Workout to Build Stamina and Strength

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The eclectic world of cardio machines includes everything from the tried-and-true treadmill to the low-impact elliptical to the straightforward StairMaster. While they all offer fat-burning upside, sometimes you just feel more at home on one machine than the other. During my 80-pound weight-loss journey that led me to become a certified personal trainer (CPT), I went from avoiding cardio at all costs to falling in love with taking things step by step—literally.

Even at a high body weight (I started at 285 pounds), I surprisingly found the stair climber to be the ideal fit for my beginner cardio workouts. Sure, one minute initially seemed like an eternity. Yet it didn’t take long before I actually looked forward to lifting my legs, raising my heart rate, and elevating my mental resolve. Dozens of sessions later, the stair climber is as much my arch-nemesis as it is my best friend, which is a testament to how challenging and rewarding it is to get through even a beginner StairMaster workout.

RELATED: StairMaster Vs Treadmill

Whether you’re just starting your fitness journey or you’ve been too intimidated to face an endless flight of stairs, I’ll give you a step-by-step plan that’ll hopefully foster a special bond with one of my favorite pieces of gym equipment.

Ready to rise to the #StairMasterChallenge? Lace up your best walking shoes, load your favorite playlist, and let your quads, hamstrings, and glutes know it’s time to step up!

What Is the StairMaster Machine?

Before we dive into what to do on the StairMaster, let’s explore how it works so you can maximize your workouts. While there are mini stair steppers designed for home use, most fitness enthusiasts should be familiar with the much larger machines found in commercial gyms.

The StairMaster is a no-nonsense cardio machine that mimics the action of climbing stairs by using a set of rotating steps. This provides a high-intensity, low-impact workout that mostly engages your lower body and core. You can adjust the resistance (speed) level to ramp up the intensity and challenge your heart, lungs, and leg muscles to keep pace.

Luckily, it doesn’t take much technical prowess to use the StairMaster. Maintain an upright posture, engage your core, take steady steps to stay in rhythm, and you should be well on your way to crushing your cardio session.

RELATED: Best Stair Climbers

Beginner StairMaster Workout

Search for “stair climber workouts” and you’re bound to find TikTok videos of the #trendy 25-7-2 StairMaster workout. It follows similar principles as the 12-3-30 treadmill workout that went viral on social media in 2019. While there’s nothing wrong with setting your StairMaster to level 7 and climbing for 25 minutes twice a week, that’s not exactly the most interesting or dynamic workout.

Based on my experience as a CPT and fitness enthusiast, I’d encourage beginners to introduce themselves to high-intensity interval training (HIIT), which is a more efficient way to get your cardio in. While it requires more physical and mental effort, it also gives you more time to strength train or perform other activities.

The biggest key is to tailor the intervals to your current fitness level. That way you don’t overexert yourself or get hurt. I also advise taking at least five minutes to warm up before you dive in.

Now, onto the workout!

Instructions: I incorporated the plank exercise at the end of the StairMaster intervals to make this a full-body workout. After completing all intervals plus the 30-second plank, rest for 2 to 3 minutes, then repeat the circuit at least one more time.

Interval	Duration	Speed Setting (Level)
Warm-Up	5 min.	3-4
Work Interval 1	30 sec.	6-7
Rest Interval 1	30 sec.	3
Work Interval 2	30 sec.	6-7
Rest Interval 2	30 sec.	3
Work Interval 3	30 sec.	6-7
Rest Interval 3	30 sec.	3
Work Interval 4	30 sec.	6-7
Rest Interval 4	30 sec.	3
Plank Interval	30 sec.	N/A

RELATED: Beginner Cardio Workouts

StairMaster Workout Benefits

From leveling up your cardiovascular conditioning to inching closer toward your target weight, you can rely on the StairMaster to help you achieve a variety of health and wellness goals. Here are some key benefits of incorporating this cardio machine into your workout routine:

Helps Burn Calories

It’s no secret that the key to losing weight is being in a caloric deficit. You can achieve this through your diet and exercise routine. While the StairMaster won’t necessarily melt away stubborn belly fat, it will burn calories, which can help with weight management.

According to the American Council on Exercise (ACE) physical activity calorie counter, a 190-pound person can burn about 344 calories in 30 minutes of stair climbing. That person would only burn about 142 calories in the same amount of time of walking at a moderate pace of 3 mph.

Can Improve Your Cardiovascular Health

Whether you’re starting a new workout plan or you’ve avoided stair steppers, ellipticals, treadmills, and rowers at all cost, the StairMaster provides a direct path to improving your cardiovascular health. Even just a few minutes of climbing will get your blood pumping, raise your heart rate, and maybe produce some sweat.

A 2024 study¹ on improving the cardio-metabolic outcomes in adults found that stair climbing improves aerobic capacity and serum biomarkers by between 9% and 15%. The results also show that regular stair climbing for at least four to eight weeks can improve cardio-metabolic risk indicators such as body composition, blood pressure, cholestrol levels, and insulin sensitivity.

RELATED: Benefits of Cardio

Engages Your Core Muscles

The StairMaster may not involve much upper-body movement, but you can count on your core to stay heavily involved—provided you maintain proper form. Your rectus abdominis, obliques, and erector spinae must all remain engaged throughout the workout to support your spine. You can even incorporate your favorite ab exercises into HIIT StairMaster workouts for targeted core work.

Can Help Build Lower-Body Strength

Although it’ll never replace the classic back squat, the StairMaster can be an effective tool for building strong, muscular legs. All of your major lower-body muscle groups are heavily involved in step climbing, especially your glutes. The repetitive motion will challenge your muscular endurance, and strapping on a pair of the best ankle weights can add a resistance element to your cardio workout.

RELATED: Best Leg Exercises

6 Tips for Effective StairMaster Workouts

Getting into beginner StairMaster workouts can be a smooth transition with the right approach. Here are seven key points to consider before you embark on your upward journey.

1. Always Start With a Warm-Up

As a CPT and longtime weightlifter, I’m a firm believer in following a formula for success. Step one in any training plan should be a thorough warm-up. Before you climb on the StairMaster, perform a series of dynamic and static stretches to open up your hips, quads, hamstrings, and glutes. Once you’ve mounted the machine, set the speed to a level 2 or 3 and keep a steady pace for about five minutes to get your mind and body ready for the workout.

RELATED: Best Warm-Up Exercises

2. Maintain Proper Form

Fatigue can force you to abandon your form. Don’t fall into the trap of leaning on the handrails with your forearms once you start to feel tired. While it’s certainly tempting, this can put unnecessary strain on your lower back and cause more long-term damage than short-term relief.

Engage your core and keep an upright posture, either holding onto the handrails or moving your arms naturally as you would while walking or climbing stairs. If your form starts to slip, reduce the speed until you can maintain the correct body position.

RELATED: 17 Lower Back Exercises

3. Incorporate Interval Training

Want to get the most bang for your buck with your cardio workouts? Swap out low-and-slow steady-state sessions for HIIT workouts. Alternating between periods of high intensity and rest/active recovery will challenge both your aerobic and anaerobic capacity.

You have plenty of flexibility to adapt interval training to your fitness level. If a 2:1 work-to-rest ratio is too demanding, take an equal amount of rest time instead. If 30 seconds becomes too easy, increase your work interval to 45 seconds. Ultimately, you have total control over the intensity and duration of your beginner StairMaster workout.

RELATED: Benefits of HIIT

4. Use a Heart Rate Monitor

Wearing a heart rate monitor or a fitness tracker or smartwatch with heart-rate monitoring capabilities can give you valuable real-time insight. Since StairMasters typically don’t contain many interactive features or tracking tools beyond floors climbed, I like to keep track of my heart rate to ensure I’m training at the right intensity.

In addition, knowing your target heart rate can help you make necessary adjustments to your workout. Aim for 80% to 90% of your maximum heart rate (MHR) for high-intensity intervals and about 60% to 80% for moderate-intensity workouts. You can easily calculate your MHR by subtracting your age from 220, which will give you the number of beats per minute (BPM).

5. Change Directions

You must learn to walk before you can run. However, don’t be afraid to switch things up once you’ve grown comfortable using the StairMaster for traditional climbing. While beginners should stick to the simple route, more advanced users can provide their muscles a different stimulus by going in different directions.

For example, side steps will challenge your glutes, hip muscles, and core, as well as your balance. Walking backwards will wake up your quads and calves, forcing you to maintain excellent coordination to climb smoothly in reverse.

6. Always End With a Cool-Down

You just wrapped up your StairMaster workout and are ready to descend, get in the car, and hurry home to make your favorite post-workout protein smoothie recipe. While I’m all for re-fueling after training, I’m also a firm believer that you should end every session with a cool down.

Take at least five to 10 minutes to let your heart rate return to normal. You can use this time to foam roll, loosen up your hammies, or knock out a few of the best quad stretches before you head home for that well-deserved protein shake.

RELATED: 14 Cool-Down Exercises

Beginner StairMaster Workout: Final Thoughts

Reflecting on my first few StairMaster workouts inspires a strong sense of nostalgia. I still remember the sweat dripping down my neck, my calves burning, and my lungs feeling like they were about to explode. Yet I also remember the satisfaction of stepping out of my comfort zone and rising to the challenge.

Like any new physical activity or skill, it takes practice and patience to become proficient. Consistency and positivity fuel success, so don’t let a misstep or lackluster training session stop you from continuing your journey. If there’s anything you’ll learn from spending more time on the StairMaster, it’s that you just have to take everything one step at a time.

Beginner StairMaster Workout: FAQs

How often should a beginner use the StairMaster for optimal results?

Beginners can use the StairMaster at least two or three times per week. I recommend including a mix of

What is the proper form when using the StairMaster?

Proper StairMaster form includes maintaining an upright posture, engaging your core, and not leaning on the handrails. Take steady, controlled steps in which you place your entire foot on the step to maximize muscle engagement and reduce your chances of slipping or getting hurt.

Is a StairMaster good for weight loss?

Although the StairMaster is an effective form of cardiovascular exercise that burns calories, you need to eat in a calorie deficit to lose weight. Supplementing your StairMaster workouts with strength training will enhance your weight-loss efforts.

Is 10 minutes on the StairMaster enough?

A 10-minute StairMaster workout can be sufficient if you train at the right intensity. For example, a Tabata-style session that uses a 2:1 work-to-rest ratio is an efficient way to build your aerobic and anaerobic capacity in a short amount of time.

How do I start a StairMaster workout as a complete beginner?

Perform warm-up exercises and dynamic stretches to increase blood flow and mentally prepare for the workout. Set the StairMaster on a low speed and climb at a pace that feels comfortable. Gradually increase the resistance and shoot for at least 10 minutes of non-stop stepping to start.

References

Ghosal, A. M., & Chandrasekaran, B. (2024). Stair-climbing interventions on cardio-metabolic outcomes in adults: A scoping review. Journal of Taibah University Medical Sciences, 19(1), 136–150. https://doi.org/10.1016/j.jtumed.2023.10.003

Stephen Sheehan, CPT, CNC

Stephen is an ISSA-certified personal trainer and nutritionist with an immense passion for health and fitness. A two-time University of Florida graduate and longtime rugby player, he brings more than a decade of strength training experience, plus a diverse writing and editing background. When he’s not creating content or hitting the gym, he enjoys traveling, cooking, and attending music festivals around the world.

Step by Step: Build Strength and Stamina With This Beginner StairMaster Workout