Stair Climber Workout: Why This Underrated Machine Deserves a Spot in Your Routine
- Veronica Semeco
- Sep 3
- 3 min read
When you think of cardio, the treadmill or stationary bike probably come to mind first. But if you’re overlooking the stair climber workout, you’re missing out on one of the most effective tools for fat loss, endurance, and even better lifting performance.
As a personal trainer in NYC who works with busy professionals, I often recommend the stair climber because it’s efficient, joint-friendly, and easy to adjust to your goals.
What Is a Stair Climber?
The stair climber is a vertical cardio machine with revolving steps that simulate walking upstairs. Unlike a treadmill, each step requires you to lift your bodyweight, giving you a bigger muscular and cardiovascular challenge.
You’ll find stair climbers in most commercial gyms — and once you know how to use them correctly, they can become one of your most powerful training tools.
Benefits of a Stair Climber Workout
1. Burn More Calories in Less Time
A 30-minute stair climber workout can burn up to 400 calories for a 180-pound person — more than jogging or brisk walking. This makes it an efficient fat-loss option for anyone trying to reveal muscle or stay lean.
"I’ve used this machine countless times to speed up fat loss or control weight gain during bulking," says Chris Parnell, NYC-based personal trainer and World Natural Bodybuilding Federation competitor.
2. Improve Work Capacity & Endurance
One of the most underrated benefits of the stair climber is its impact on your VO₂ max (your body’s ability to use oxygen during hard exercise). A higher VO₂ max means you can push harder in your weight training sessions without cardio holding you back.
Chris explains: “If you’re squatting for 10 reps but your breathing fails before your legs fatigue, adding the stair climber can help.”
3. Build Leg Strength & Muscular Endurance
While you shouldn’t replace heavy leg days with stair climbing, it does train your quads, hamstrings, and glutes with every step. The stair climber is also a weight-bearing exercise, which can help strengthen bones and joints over time.
For an extra challenge, add a weight vest — turning your stair climber workout into a hybrid strength and cardio session.
How to Add the Stair Climber to Your Routine
The best way to use the stair climber depends on your goals:
General fitness & fat loss: Try 2 sessions per week, 20–30 minutes each, at a moderate pace.
Strength training support: Add 6–8 minutes of stair climbing at the end of your lifting sessions.
Muscle gain & bulking: Keep stair climber sessions under half the time you spend on resistance training to avoid burning too many calories.
Pro tip: Always do cardio after lifting weights to avoid fatigue interfering with your strength sessions.
Final Thoughts: Should You Try a Stair Climber Workout?
Absolutely. Whether your goal is fat loss, conditioning, or building better endurance for your lifts, the stair climber is an underrated machine that delivers big results in less time.
If you’re ready to take your fitness to the next level, working with a personal trainer in NYC can help you learn how to integrate tools like the stair climber into a customized program.
👉 Need help personalizing your restart? Work with Chris Parnell, NYC personal trainer to create a program that keeps you motivated — even when life gets in the way.
➡️ Want the full roadmap? Read our guide on working with a personal trainer in NYC.
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