Stair-Climber Workout For Beginners

If you are new to exercising on the stair-climber, this workout will help you take advantage of its benefits and get you fit fast.

The stair climber is cardio machine that helps shape your legs and butt with a slow but intense burn. I love to work out with a stair climber because it’s challenging enough to blast calories and it’s a low-impact exercise, which means it is less stressful on your body than running.

To use the stair climber effectively, keep your body upright – don’t hunch over the machine. Keep your arms at a 90-degree angle with your fingers loosely holding the rails. Don’t step with your toes; be sure to press deeply through to your heels, which will work more of your leg muscles.

This challenging but attainable beginner’s stair climber workout includes high intensity intervals that boost your calorie burn while the 20-minute workout flies by.

Note: Different stair climbing machines use different measurements to track speed. Some use “levels” (that can vary widely from brand to brand), others use steps per minute, and others show miles per hour. This workout is based on “Rate of Perceived Exertion,” a 1 to 10 scale where 1 is resting, 3 is moderate effort, 5 is heavy effort, 7 is really hard effort, and 10 is maximum exertion.


Time Rate of Perceived Effort
0:00 – 5:00 / Warm-Up 2
5:00 – 6:00 3
6:00 – 7:00 4
7:00 – 8:00 5
8:00 – 8:30 6
8:30 – 9:00 2
9:00 – 10:00 3
10:00 – 11:00 4
11:00 – 12:00 5
12:00 – 13:00 6
13:00 – 14:00 2
14:00 – 15:00 7
15:00 – 20:00 / Cool-Down 2 or 3


What’s your experience with the stair climber or with this workout? Tell us about it in Comments so we can all learn from each other.

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