Top 5 Stair Climber Workouts

Kevin Hayes,
Nate Johnston Wefd8q8oz7u Unsplash

Top 5 Stair Climber Workouts

When it comes to burning belly fat, there are several options to choose from. But if you want to burn fat, tone your legs and increase endurance, the stair climber is your go to.   of Eat This Not That has listed out the top 5 exercises to do on a stair climber.

 

Stair Climber Endurance Workout

The Routine:

Steady-State Climb – (5 minutes, moderate pace)
Double-Step Climb – (1 minute)
Side Step (Right Leg Lead) – (30 seconds)
Side Step (Left Leg Lead) – (30 seconds)
Sprint Climb – (30 seconds)
Repeat Steps 2-5 for 3 rounds
Directions:

Start with a steady climb to warm up.
Transition into a mix of interval-style movements to challenge different leg muscles.
Keep rest minimal and focus on controlled movements.
How to Do It:

Steady-State Climb
Maintain a smooth pace, focusing on steady breathing.
Double-Step Climb
Skip a step with each stride, engaging the glutes and hamstrings.
Side Step (Right & Left Leg Lead)
Turn your body sideways, stepping laterally for 30 seconds per side.
Sprint Climb
Increase speed and drive your knees up explosively.

 

Stair Climber HIIT Workout

 

The Routine:

  1. Warm-Up Climb – (2 minutes, easy pace)
  2. Sprint Climb – (30 seconds)
  3. Reverse Step Climb – (30 seconds)
  4. Double-Step Climb – (30 seconds)
  5. Repeat Steps 2-4 for 4 rounds

Directions:

  • Push hard during the sprint sections and stay controlled during the slower steps.
  • Maintain proper form, avoiding excessive leaning.

How to Do It:

  1. Warm-Up Climb
    • Start at a comfortable pace to prepare your legs.
  2. Sprint Climb
    • Increase speed and drive your knees high.
  3. Reverse Step Climb
    • Turn around and step up backward, engaging glutes and hamstrings.
  4. Double-Step Climb
    • Take two steps at a time for a deeper muscle burn.

Pyramid Stair Climber Workout

The Routine:

  1. Warm-Up Climb – (2 minutes, easy pace)
  2. 30-second Sprint Climb
  3. 45-second Double-Step Climb
  4. 60-second Side Step (Right & Left, 30 sec each)
  5. 90-second Steady-State Climb
  6. 60-second Side Step (Right & Left, 30 sec each)
  7. 45-second Double-Step Climb
  8. 30-second Sprint Climb
  9. Cool Down Climb – (2 minutes, easy pace)

Directions:

  • Work your way up the pyramid by increasing duration, then come back down.
  • Keep movement controlled and push yourself during sprints.

How to Do It:

  1. Sprint Climb
    • Move quickly, pumping your arms for balance.
  2. Double-Step Climb
    • Skip a step with each stride, engaging the posterior chain.
  3. Side Step (Right & Left Leg Lead)
    • Turn sideways and step up laterally, staying low.
  4. Steady-State Climb
    • Maintain a moderate, sustainable pace.

Stair Climber Interval Challenge

The Routine:

Steady-State Climb – (10 minutes)
Sprint Climb – (30 seconds)
Side Step (Right & Left) – (30 seconds per side)
Double-Step Climb – (1 minute)
Repeat Steps 2-4 for 5 rounds
Directions:

Start with a 10-minute endurance climb.
Work through a cycle of sprints, side steps, and double-steps.
Keep your core engaged and avoid relying too much on the handlebars.
How to Do It:

Steady-State Climb
Find a comfortable pace and settle into a rhythm.
Sprint Climb
Push yourself, lifting your knees high.
Side Step (Right & Left Leg Lead)
Step laterally to engage different muscles.
Double-Step Climb
Step up two stairs at a time to activate the glutes and hamstrings.

Stair Climber Strength & Cardio Workout

 

The Routine:

  1. Steady Climb Warm-Up – (3 minutes)
  2. Step-Up to Lunge – (10 reps per leg)
  3. Sprint Climb – (30 seconds)
  4. Bodyweight Squats (off machine) – (15 reps)
  5. Side Step (Right & Left Leg Lead) – (30 seconds per side)
  6. Repeat Steps 2-5 for 3 rounds

Directions:

  • Alternate between stair climber intervals and bodyweight exercises.
  • Keep transitions quick to maintain intensity.

How to Do It:

  1. Step-Up to Lunge
    • Step onto the climber, then step back into a lunge.
    • Alternate legs for 10 reps each.
  2. Sprint Climb
    • Increase speed and push through the steps explosively.
  3. Bodyweight Squats
    • Step off the climber and perform 15 deep squats.
  4. Side Step (Right & Left Leg Lead)
    • Stay low and step laterally.

 

Courtesy of 5 Best Stair Climber Workouts To Sculpt Lean Legs & Burn Fat Fast,    Eat This Not That

Photo by Nate Johnston on Unsplash

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