The stair climber is a highly effective yet often overlooked cardio machine. The simple act of climbing stairs can help you shed unwanted body fat, rev up your metabolism, and sculpt a leaner physique. It’s no surprise that stair climber workouts have gained popularity on TikTok, with many users raving about how they’ve transformed their fitness journeys.
We spoke with a fitness expert who breaks down the key benefits of the stair climber and shares everything you need to know to maximize your workout. These routines and pro tips will have you targeting your quads, glutes, and hamstrings while enjoying a powerful and energizing session!
What Makes Stair Climber Workouts a Productive Choice for Weight Loss
The stair climber is a fantastic choice for anyone looking to lose weight and tone their body.
"The stair climber targets major muscle groups like your glutes, quads, and calves while giving your heart a serious workout—it's a two-in-one exercise! Since you’re lifting your body weight with every step, it burns a significant amount of calories while toning your legs and glutes at the same time," explains Colin Morrow, ACE CPT and senior fitness manager at The Edge Fitness Clubs. "Plus, it’s functional fitness—like climbing real stairs—so you’re building strength you can use in everyday life."
TikTok users have been raving about stair climber workouts, and it’s easy to see why. TikTok creator @maiahenryfit shared a beginner-friendly routine for fat loss and toning, suggesting two minutes at level six, two minutes at level eight, and one minute at level 10 with hands overhead. She describes it as a perfect starter routine for those new to the gym and looking to burn fat while building muscle.
Another user, @denisehamdan, credited the same workout for helping her lose fat and sculpt her body in just one month. Her advice? "Do this workout three to four times a week for the best results—either before or after your workout, or as part of your cardio routine."
With these routines and proven success stories, the stair climber might just become your new go-to for fitness transformation.
How the Stair Climber Stacks up Compared To Other Cardio Machines
As far as burning calories is concerned, Morrow says the stair climber is "top-notch."
He tells us, "It burns more in less time compared to machines like bikes or treadmills (unless you're sprinting). It's low-impact, so it's easier on your joints than running, but it still cranks up your heart rate and works your muscles harder, which means more fat burn and better results over time."
How To Make the Most Out of Your Stair Climber Workout
Here’s a sample stair climber workout shared by Morrow to help you get started:
Warm-Up (5 minutes): Begin at a slow, comfortable pace to get your blood flowing and prepare your muscles.
Intervals (20–30 minutes): Alternate between a faster speed or higher resistance for 1–2 minutes and a recovery pace for 2–3 minutes.
Steady Climb (10–20 minutes): Maintain a challenging but sustainable pace to build endurance.
Cool-Down (5 minutes): Gradually slow your pace and finish with stretches to help your muscles recover.
Pro Tip: "Switch it up by skipping steps or stepping sideways to engage different muscle groups," Morrow suggests. For optimal results, aim for 20–45 minutes, three to four times a week, to maximize strength and calorie burn.