20 Minute StairMaster HIIT Workout (Ultimate Calorie Burner)

• Step 1: Begin your StairMaster workout with a three-minute warm-up at an easy level, setting the speed to eight to prepare your body for the upcoming movements.
• Step 2: Perform a double-step motion while engaging your core muscles and maintaining a speed of eight for one minute.
• Step 3: Rotate your body to the right side and perform a sidestep with your left leg, followed by a double-step with your right leg. Continue this movement for one minute at a speed of ten.
• Step 4: Rotate your body to the left side and repeat the same sidestep and double-step pattern for one minute, keeping the speed at ten.
• Step 5: Move to the front of the StairMaster and get into a low squat position. Begin walking in this position for one minute, maintaining a speed of ten.
• Step 6: Transition into a steady pace for one minute.
• Step 7: Increase the speed to eighteen and challenge yourself for one minute.
• Step 8: Transition back to a low speed of eight for one minute.
• Step 9: Repeat the same sequence of steps.

“Once you get comfortable with the above workout, you will want to switch it up. Not only will a new workout invigorate your body, but it also can help build your endurance level, and get you in even better shape.”

- Jennifer Purdie, Personal Trainer

As a trainer, I've observed firsthand the benefits of the StairMaster HIIT workout with my clients. They've experienced enhanced weight loss, a noticeable increase in heart rate during sessions, greater activation of core muscles, improved lower body appearance, and better bone health.

Clients frequently ask me if the StairMaster burns fat. Based on the significant impact I've seen on their weight loss and muscle activation, I confidently say yes.

The StairMaster HIIT workouts have consistently shown to be effective in fat burning and overall fitness improvement.

• Improved bone health - Research by the National Institute of Health (NIH) revealed that weight-bearing aerobic exercises, including stair climbing, promote bone mineral density, which means engaging in this exercise can help you prevent bone-related conditions like osteoporosis [1].
• Enhanced cardiorespiratory fitness - Research by NIH has shown that a ten-minute intense stair climbing can be an efficient form of high-intensity interval training (HIIT) to significantly improve cardiorespiratory fitness in as little as forty-two days [2].
• Increased weight loss - According to the Harvard Medical School, a 20-minute session on the StairMaster can burn from 180 to 260 calories, or potentially even more, depending on factors like your body weight and workout intensity [3]. You can burn more calories by incorporating high-intensity interval training exercises alongside stair climbing.
• Improved core activation - StairMaster HIIT workouts demand more balance than other forms of cardio, leading to reduced abdominal fat and increased core muscle strength.
• Enhanced lower body appearance - Incorporating the StairMaster into your workout routine stimulates and engages the major muscles in your lower body (the hamstrings, calves, quadriceps, and glutes). Additionally, high-intensity workouts on the StairMaster trigger the release of growth hormone (GH) and enhance free fatty acid transport.
• Prevented cardio boredom - Incorporating different cardio equipment may help you prevent boredom and keep your exercise routine engaging.

Related Articles:

• Benefits of HIIT
• Low Impact HIIT Workouts

Focus on Proper Form

I always advise my clients to maintain an upright position while using the StairMaster, ensuring their core muscles are engaged and shoulders relaxed.

I emphasize the importance of not leaning too heavily on the machine’s handles, as this can significantly reduce the effectiveness of the workout.

“Relax your grip on the handrails and try not to keep a hand on them at all times. They’re useful for quickly catching your balance, but over-reliance on them will make your workout less challenging and lead to fewer calories burned and less glute and ab gains.”

- Cam Speck, Fitness Editor

Warm Up and Cool Down

It is essential to warm up before diving into your StairMaster HIIT workout to prepare your muscles.

Similarly, cool down afterward with stretches to promote flexibility and promote recovery.