The stair climber workout is often a fan favorite because you work up a good sweat and burn a lot of calories in a short amount of time. But, this is also a workout with many other great benefits.

With every step you take, you are targeting your hamstrings, glutes, core, thighs, and quads. You are working with the whole body and your heart rate goes up even at the lowest speeds. However, with poor form, you will be missing out on the full potential of this exercise.

That’s where this guide can help. Check out the tips and tricks below to reap all the stair climber benefits and get the body you’ve always dreamed of.

What Is the Viral Stair Climber Workout?

A stair stepper, also known as a stair climber, is a type of stationary exercise equipment. It typically requires you to step up and down on foot pedals, like you would do when you climb stairs.

Some models come with rotation stairs, replicating the resistance that you would experience while climbing actual stairs. The stair climber workout is a fantastic exercise that challenges your lungs and heart as you climb.

It helps you work on different muscles of the body while providing a hybrid of cardio and resistance. As mentioned above, climbing stairs for exercise helps target the glutes, calves, hamstrings, and quads, focusing on building strength in the posterior muscles.

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The Benefits You Can Expect

Regular physical activity, especially the stair climber workout, can improve our health and quality of life. It's not just a workout; it's a journey that transforms every step into a powerhouse of benefits. Here is a more detailed look at the potential advantages of doing this type of exercise.

1. Boosted Energy and Mood

When you do the stair climber workout for glutes, or to target any other muscle, your body releases endorphins[1], which are natural chemicals that make you feel good and help lower stress. Afterward, you might feel tired, but you should also feel proud of the effort you've put in!

The exercise forces you to engage the muscle groups, like the glutes, that you would otherwise neglect during a normal run. This happens because you're momentarily balancing on one leg while the other moves to the next step.

Other stair climber benefits come from the fact that these machines or tools use stairs that are much steeper[2] compared to any inclines that may be on your running route. This steepness leads to a rapid increase in your heart rate and prompts you to breathe faster.

In other words, a stair climber workout teaches your body to efficiently convert oxygen into energy at a faster rate. It empowers you to push harder and last longer when exercising.

2. Improved Metabolic Health

Some evidence[3] suggests that incorporating stairs into your daily routine, such as opting for the stairs instead of the elevator, can provide a quick burst of intense exercise that may help ward off metabolic diseases.

In a study[4] involving 782 women with an average age of 58, researchers asked participants if they were climbing stairs every day. Those who didn't engage in regular stair climbing were found to be 72% more likely to have metabolic syndrome compared to those who reported climbing stairs daily.

Further research[5] focusing on older men revealed that over a 12-year tracking period, those who climbed stairs to get to at least 35 floors per week were 18% lower on premature mortality risks compared to those who climbed fewer than 10 floors each week. You can take your stair climber workouts to a completely different level with NUU3 ACV Gummies. These delectable gummies aren't just a treat for your taste buds, they're a powerhouse of benefits for your mind, body, and soul, boosting energy and physical performance for more effective workouts.

3. Reduced Risk of Heart Problems

Experts from the Medicine & Science in Sports & Exercise[6] Journal did a series of studies to research the impact of sprint interval training on heart fitness. Based on the results, it is clear that one of the most notable stair climber benefits is a reduced risk of heart problems.

In one of the studies, they had 8 women do either intense stair climbing or cycling. They found that both activities had similar effects on heart rate, lactate levels in the blood, and how hard the exercise felt.

Then, they had 12 women do intense stair climbing for 20 seconds, three times a week for 6 weeks. They found that the women's peak oxygen uptake went up by 12%. In another part of the study, they had 11 women do different types of stair climbing. They found that all of the stair-climbing methods had similar effects on heart rate.

4. Fat Loss Support

According to studies from the National Library of Medicine[7], your body uses 8 to 10 times more energy climbing stairs than it does when you rest.

Because of the high energy expenditure, this workout is considered a vigorous form of physical activity. It can boost lipid profiles, and improve fitness and body composition, which is why it is often recommended for weight reduction.

To further support overall health and weight management, you may want to consider using NUU3 Green Pura, which is packed with the natural power of green tea extract. This potent supplement is your secret weapon for increased energy, metabolism, and overall vitality.

How to Do Stair Climber Workout in 15 Minutes

The stair climber workout for glutes might seem simple but it requires a proper form to build strength and mass. The exercise[8] also requires you to think strategically when it comes to increasing the intensity and targeting the different muscle groups.

1. Step-by-Step

When you're on the stair climber, every step you take works your calf muscles, thighs, hamstrings, and glutes. This makes it a fantastic exercise for shaping and strengthening your lower body.

The important thing to remember is to stand tall, keeping your core tight and your back straight. This way, you'll ensure that the lower part of your body is doing the majority of work. If you aim for optimal results, avoid slouching forward during your stair climber workout.

Many people tend to rely heavily on their quadriceps when climbing stairs. However, if you make a conscious effort to land with your heel on the step instead of letting it hang off the edge, you'll be able to engage and tone your hamstring muscles more effectively.

2. Varied Pacing

To boost blood flow, take your time when climbing stairs for exercise. Start by walking up and then walking back down. Do this workout three more times. After that, sprint up the stairs, then walk down. Repeat three times.

If you want to target the back of your legs, try skipping steps. To give your glutes a good workout, skip every other step as you go up. This technique helps engage and strengthen the glutes.

3. Step-Up to Reverse Lunge

Stand in front of the stairs, placing your left foot on the second step and your right foot behind you on the floor.

Raise your right knee towards your chest, then swiftly return to the starting position.

Lower your left foot to the ground, positioning it behind your right foot, then perform a lunge. Now step back up, bring your left knee towards your chest, and back to the starting position. Repeat 12 times, then switch to the other side and do 12 more.

4. Triceps Stair Dip

Sit on the edge of the second or third step with your arms down by your sides. Push down on your palms and lift your bottom slightly off the step. Straighten your legs, letting your heels rest on the floor.

Gently lower your rear end by bending your arms at a 90-degree angle. Push yourself back up to the starting position. Repeat 10 times. Afterward, run up the stairs, then walk back down. Finish off with another set of 10 dips.

5. Skater Steps

Place your left foot onto the far-left side of the second step. Then, with your right leg, bring it to the far-right end of the fourth step. Keep going up, taking two steps at a time with a wide stride, and remember to keep your head up.

Once you've reached the top, make your way back down. To experience even more stair climber benefits, do another rep.

6. Mountain Climber

Stand in front of the stairs and position your hands on the second step. Keep your arms close to your body, extend your legs behind you, and tighten your core, similar to a push-up position.

Bring your left knee towards your left shoulder, then gently lower your foot back to the floor. Alternate between legs and do 12 reps without pause.

How Nutrition Can Help Reach Your Fitness Goals

What you eat before your workout has a direct effect on how much energy you have during exercise. When you consume a balance of carbs, fats, and proteins, you're giving your body the fuel it requires to perform at its peak.

Taking NUU3 Nature's Superfuel will help fill any nutritional gaps in your diet. This supplement is powerful in boosting your energy, shedding excess pounds, and accelerating detoxification. Incorporating it into your routine makes every day a step towards a healthier life.

Tips on Making the Most of Your Stair Climber Workout

Maintain a consistent pace that keeps your heart rate within a comfortable range, roughly between 60% and 75% of your maximum heart rate.

  • Don’t rely too much on your toes. Make the most of each step of the stair climber workout by using the entire foot.
  • Slowly increase the speed of the exercise to avoid overwhelming the muscles.
  • Use the stair climber workout for glutes for 5 minutes as a warm-up if you have a more intense leg day.
  • If you feel confident and steady on the machine, you can use dumbbells to boost the intensity, further challenging the body.
  • Drink enough water before, during, and after workout. This helps optimize both workout performance and muscle recovery.


Are stair climbers good for losing weight?

Climbing stairs for exercise is a great way to lose some pounds, especially when paired with a balanced diet.

Does the stair climber build abs?

Yes, this exercise can help tone your abdominal muscles to a certain extent. But, its primary purpose is to work on your lower body.

Is it better to climb stairs fast or slow?

Pick a pace that you are most comfortable with. Fast climbing is great for building stamina and endurance, burning calories, and faster results while slow climbing is ideal for minimizing strain on the joints.

Is stair climbing good for the heart?

Absolutely - this is a vigorous physical activity that could reduce the risk of heart problems.


Mastering the stair climber workout is all about mindful movement, good posture, and working on your strength and endurance. Whether you choose fast or slow workouts, you can take your training and overall well-being to new heights.





Amr Adel Helmy is a 29-year-old pharmacist who has established himself as an experienced medical content writer. He holds a bachelor's degree in pharmacy from the esteemed Faculty of Pharmacy at Alexandria University. Amr's passion for writing stemmed from his interest in healthcare, and he combined his knowledge of the medical field with his creative flair to become a proficient content writer. Throughout his career, Amr has worked on various projects, including medical articles, research papers, and informative blog posts for clients in the healthcare industry. He has a comprehensive understanding of medical terminology and can translate complex medical jargon into easily understandable language for the general public. Amr's dedication to his craft is reflected in the quality of his work, and his attention to detail ensures that each piece of content he writes is accurate, informative, and engaging. When he's not working, Amr enjoys reading about the latest advancements in healthcare and spending time with his loved ones.


  • Bachelor of pharmacy from Alexandria university
  • 2012-2017

Work Experience

  • Pharmacist - Al Azaby Pharmacies 2012-2014
  • Pharmacist – Khalil Pharmacies 2014-present
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Written by Amr

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