10-Minute Stairmaster Workout

If you’ve ever been to a gym, you’ve likely seen a stairmaster machine. This popular piece of equipment is a staple in many cardio workouts, but are you getting the most out of your stairmaster workout?

In this article, we’ll dive into the benefits of using a stairmaster machine, how to properly use it, and a 10-minute stairmaster workout that will leave you feeling the burn.

The Benefits of a Stairmaster Workout

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Cardiovascular Health


One of the main benefits of using a stairmaster machine is the cardiovascular workout it provides. By continuously climbing stairs, your heart rate increases, and your body works to pump oxygen-rich blood to your muscles. This helps to improve your overall cardiovascular health and can reduce your risk of heart disease.

Lower Body Strength

The stairmaster machine primarily targets your lower body muscles, including your glutes, quadriceps, and calves. By regularly using a stairmaster, you can strengthen and tone these muscles, leading to improved balance, stability, and overall lower body strength.

Low Impact Exercise

Unlike running or other high-impact exercises, using a stairmaster machine is low impact. This means it puts less stress on your joints, making it a great option for those with joint pain or injuries. It also reduces the risk of injury, making it a safe option for people of all fitness levels.


The stairmaster machine is a convenient option for those looking to get a quick cardio workout in. It can be used at the gym or in the comfort of your own home, making it a great option for those with busy schedules.

How to Properly Use a Stairmaster Machine

Before jumping on a stairmaster machine, it’s important to know how to use it properly to avoid injury and get the most out of your workout. Here are some tips for using a stairmaster machine:

Start Slowly

If you’re new to using a stairmaster machine, it’s important to start slow. Begin with a lower resistance and shorter duration, and gradually increase as you become more comfortable and build endurance.

Maintain Proper Posture


To get the most out of your stairmaster workout, it’s important to maintain proper posture. Keep your back straight, shoulders relaxed, and engage your core muscles. Avoid leaning on the handrails, as this can reduce the effectiveness of the workout.

Use the Handles for Support

While it’s important to avoid leaning on the handrails, you can use them for support if needed. This can be especially helpful for beginners or those with balance issues. Just be sure to not rely on them too heavily and maintain proper posture.

Vary Your Workout

To prevent boredom and target different muscle groups, try varying your stairmaster workout. You can change the resistance, speed, or even try using the machine in reverse. This will challenge your body in different ways and keep your workout interesting.

10-Minute Stairmaster Workout

Now that you know the benefits of using a stairmaster machine and how to use it properly, let’s dive into a 10-minute stairmaster workout that will get your heart pumping and your muscles burning.

Warm-Up (2 minutes)

Start by setting the resistance to a low level and stepping onto the machine. Begin with a slow pace and gradually increase your speed as you warm up your muscles.

Intervals (6 minutes)


For the next 6 minutes, you’ll be doing intervals on the stairmaster machine. Start by increasing the resistance to a moderate level and maintaining a steady pace for 1 minute. Then, increase the resistance to a high level and increase your speed for 30 seconds. Repeat this pattern for a total of 6 minutes.

Reverse Climb (1 minute)

For the next minute, switch to a reverse climb on the stairmaster machine. This will target different muscles and add variety to your workout. Keep the resistance at a moderate level and maintain a steady pace.

Cool Down (1 minute)

Finish off your workout with a 1-minute cool down. Lower the resistance and slow your pace to allow your heart rate to gradually decrease.


The stairmaster machine is a great option for a low-impact, convenient, and effective cardio workout. By following these tips and trying out our 10-minute stairmaster workout, you can get the most out of your stairmaster machine and reach your fitness goals. Remember to always listen to your body and adjust the intensity as needed. Happy climbing!