When you’re looking to lose weight, simple lifestyle swaps can help put your goals within reach: For example, eschewing the elevator to take the stairs. Of course, devoting 30 minutes to a StairMaster workout can yield even quicker results.
"When it comes to the StairMaster, I’ve seen firsthand how this underrated machine can deliver serious results," says Justin Kraft, an NASM-certified personal trainer, performance enhancement specialist, and the founder of Aspire 2 More Fitness. "I rely on the StairMaster when training clients for endurance events like long-distance trail races, body fat reduction, speed and strength improvements, stabilization, and much more. The key is knowing how to use it based on your goals."
So, forget the monotony of a never-ending climb—there’s so much more a step machine can do. These are the top seven StairMaster workouts to lose weight and feel great, according to fitness experts.
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1. HIIT Training
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Even a slow and steady stair climb can burn major calories, but more intense bursts of activity will expedite your exercise aims. That’s why Kraft recommends trying high intensity interval training (HIIT) on the StairMaster, a workout he describes as a "go-to during training for fat loss."
To try it, he recommends spending one minute at a fast pace of Level 14 to 16, then lowering the intensity to Level 5 to 7 for a minute of recovery. Alternate between these two modes for a total of 20 to 30 minutes.
"These intervals torch calories, rev up your metabolism, and preserve lean muscle," Kraft says, noting that you’ll continue to burn calories even after you step off the machine. "This mimics the varied terrain and pacing of trail running and is something I personally use when prepping myself and my endurance athletes."
2. Push and Pull Rounds
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Emily Stern, a seasoned fitness coach and the co-founder of Fit Responder, a functional fitness and strength training program for first responders, says that push and pull rounds can also prove an effective fat-blasting workout.
"Alternate five minutes of StairMaster with 10 pushups and 10 resistance band rows," she recommends, noting that you should repeat this circuit at least four times for a minimum of 20 minutes.
She describes this exercise as a "full-body burn that combines cardio with upper body strength work for lean muscle gains."
3. Weighted Stair Climb
5. Weighted Vest WorkoutiStockNext, a weighted stair climb workout can help you build muscle strength while torching calories at warp speed. To try it, don a weighted vest—ideally between 10 and 20 pounds, and no more than 10 percent of your body weight—and maintain a steady climb at Level 6 to 9 for 15 to 20 minutes.
"This mimics hiking or rucking and builds serious leg and glute strength," says Kraft.
RELATED: 6 Best Walking Workouts for Weight Loss.
4. Glute-Focused Kickbacks
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Adding some fancy footwork to your exercise routine can also help you lose weight faster. Kraft recommends glute-focused kickbacks, which will build strength in the lower body while boosting your calorie burn.
To get started, set your StairMaster somewhere between Level 4 and 6. With every third step, do a controlled kickback, squeezing the glutes tightly with each motion.
"This activates and isolates the glutes, a muscle group often underused on cardio machines. I incorporate this during recomposition phases where we’re focused on shaping the lower body while staying lean," the trainer says.
5. Lateral Steps
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Taking lateral steps on the StairMaster is another way to work a wide range of muscle groups and ramp up the intensity of your workout.
"Face sideways, take lateral steps for one to two minutes, then switch sides," advises Kraft.
"This engages abductors and adductors, which help with lateral stability. I’ve used this in programs for runners and skiers to build better joint control and reduce injury risk," he notes.
6. Reverse Climb Burner
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Carefully reversing course on the StairMaster can also help you melt fat in no time. In fact, Stern says that just 10 to 15 minutes of reverse climbs should help you reach your fitness goals.
"Carefully turn around and climb in reverse for 30 to 60 seconds at a time," the fitness coach recommends. "This hits your posterior chain (think hamstrings and glutes) in a unique way and builds balance and coordination."
RELATED: 5 Elliptical Machine Workouts That Melt Fat and Build Endurance.
7. Pyramid Challenge
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Finally, Kraft recommends trying a "fun pyramid challenge" in which you gradually build resistance to a predetermined peak, then reduce it back to your starting point at the same pace.
To get started, set your StairMaster to Level 5. Then, once every minute, increase the level by one until you hit Level 15 before gradually working your way back down.
"This workout builds stamina, strength, and resilience, and is especially useful for clients pushing through plateaus," he says.
Kraft adds that however you decide to use the StairMaser, shaking up your routine by experimenting with a variety of settings should optimize your calorie burn and keep your body guessing.
