In a world where fitness trends quickly come and go, one has climbed to the top—literally: the StairMaster. Originally released to the market in 1983 as the StairMaster 5000, this machine has stood the test of time, while evolving into one of the most popular pieces of gym equipment.

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Some may dismiss it as a “glorified treadmill” because of its high cost, but it’s far more than that. Known as a cardio powerhouse, the machine transforms a seemingly everyday task—climbing stairs—into an intense full-body workout that tones the body, boosts endurance, and supports weight loss. Calories burned by the StairMaster are generally dependent on body weight, intensity, and workout duration.

However, research shows that a 30-minute workout typically burns between 200-400 calories, while a 60-minute session can burn between 600-1,000 calories. In addition to calorie burn, benefits include strengthening the glutes, quads, hamstrings, and calves, making it an excellent tool to build strength and stamina.

The GymTok Effect

The rise of “GymTok” — the fitness side of TikTok with 30 million posts — has contributed significantly to the StairMaster's popularity in recent years. GymTok encompasses all types of exercise, including Pilates, yoga, weightlifting, biking, running, and much more. Yet the StairMaster seems to earn unanimous praise from all sides. On social media platforms such as TikTok and Instagram, the machine is usually the subject of “results” videos, documenting creators on their fitness journey.

These videos typically show noticeable transformations, highlighting the machine's impact. While these results depend on various factors, such as diet, lifestyle choices, and other workout routines, the StairMaster’s effectiveness seems undeniable. Its ability to combine strength training and cardio in a single session gives users the best of both worlds. Additionally, the machine’s customizable features allow beginner, intermediate, and advanced athletes to tailor the workout to their own restrictions.

The StairMaster’s popularity gain can also be credited to social media and influencers. One popular routine is the 25-7-2 challenge, created by influencer Camilla Abkas (@shutupcamilla). In this challenge, you set the machine to level 7 and walk for 25 minutes, twice a week.

Sounds easy? TikTok seems to disagree. Videos documenting the workout have gone viral, garnering millions of views. Other influencers have created their own StairMaster workouts, adjusting the workout intensity and duration to their liking. The culmination of influencer endorsements, challenges, and actual results has established the StairMaster's place as a social media favorite.

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Community Fitness and the StairMaster

The StairMaster’s popularity has been able to positively contribute to community fitness. Gyms and other online communities on platforms such as Reddit frequently host 30-day StairMaster challenges. Participants in these challenges attempt to use the machine every day for a month to see results.

These challenges have helped foster a sense of a safe community and healthy accountability in the fitness world. Additionally, apps and fitness trackers have incorporated the StairMaster into their programming, allowing users to track their workouts and easily incorporate the machines into their daily lives.

Workout Recommendations

1. High-Intensity Interval Training (HIIT)

HIIT is a method of cardio training that alternates high-intensity intervals with slower-intensity intervals. There are various approaches to HIIT for all fitness levels.

Beginner:

Duration: 15 minutes

Structure: 30 seconds of rapid climbing, followed by 1 minute of slow climbing to recover. Repeat this cycle for the full duration.

Intermediate:

Duration: 20 minutes

Structure: 45 seconds of fast climbing with added resistance, followed by 1 minute of steady-paced climbing. Alternate these intervals throughout the session.

Advanced:

Duration: 30 minutes

Structure: 1 minute of intense climbing at high resistance, followed by 30 seconds of moderate-paced climbing. This workout emphasizes both endurance and strength, pushing your limits further.

HIIT training is an effective way to burn a high number of calories in a short time. It balances intense climbing intervals with calm intervals, making it a great and efficient workout!

2. The 10/8/4 StairMaster Effect

The 10-8-4" StairMaster workout is an interval training routine that consists of 10 minutes of moderate-intensity climbing, followed by 8 minutes of high intensity, and ending with 4 minutes of low intensity.

Although there are various workouts and challenges available, no matter which one you choose, any session on the machine is time well spent!

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A Step in the Right Direction

Thanks to its effectiveness as an exercise method and the sense of community it fosters, the StairMaster has truly become a game changer. The StairMaster isn’t just a workout — it’s a step in the right direction. Happy climbing!