Top 5 StairMaster Workouts For Toning Glutes & Abs - Featuring Empower
Despite your love-hate relationship with it, the StairMaster machine has been a staple in gyms for decades, and for good reason. It’s effective (it blasts your legs and booty more than pretty much any other piece of cardio equipment), and it’s functional (you actually ascend stairs IRL). Okay, make that two reasons.
If you’re yet to try a StairMaster workout, enter with an open mind. It might seem like a lightweight option, but it’s anything but. Of course, you could hop on the ol’ StairMaster and start stepping away for a long and boring 45-minute log. Or, you could step things up (pardon the pun) with a high-intensity workout.
Want in on the latter? Along with AYBL Athlete, Tara, we’ve put together five of the best StairMaster workouts that’ll kick your heart rate into high gear.
Love Tara’s ‘fit? Shop her look with just one click.
THE BEST STAIRMASTER WORKOUTS
1. 25-7-2
The 25-7-2 StairMaster workout is the next 12-3-30 workout. You heard it here first. Founded by social media Queen @shutupcamilla, this low-impact exercise follows a straightforward format, making it an ideal StairMaster workout for beginners:
- Set the intensity to level 7.
- Climb for 25 minutes.
- Complete this workout twice a week.
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Ideally, the workout should be done without holding onto the handrail, as this is supposedly meant to help improve core strength.
2. BOOTY-BUILDER
If you’re looking for bigger, stronger, more powerful glutes - who isn’t? - you’ll want to add this sweat-intensive workout to your routine sooner rather than later.
Perform three rounds of the following, with one minute of rest in between, for a total of 22 minutes:
- Slow climb at level 1-2 for 45 seconds.
- Double step (i.e. skip a step) at level 2-3 for 25 seconds.
- Slow climb at level 1-2 for 45 seconds.
- Side step (instead of facing the stairs head on, you'll turn so that your feet are parallel instead) at level 2-3 for 60 seconds (30 seconds on each side).
- Sprint at level 6-7 for 25 seconds.
- Slow climb at level 1-2 for 45 seconds.
- Double step at level 2-3 for 25 seconds.
- Slow climb at level 1-2 for 45 seconds.
- Side step at level 2-3 for 60 seconds (30 seconds on each side).
- Sprint at level 6-7 for 25 seconds.
3. BOOTY PUMP
This is a relatively simple, quick and easy StairMaster workout that will target your core, glutes, quads and hamstrings, and get your heart rate up. Repeat for the desired amount of sets for a low-impact, but killer booty pump cardio session.
- Cross-overs at level 2-3 for 30 seconds.
- Slow climb at level 1-2 for 30 seconds.
- Side step at level 2-3 for 30 seconds.
- Slow climb at level 1-2 for 30 seconds.
- Kickback holds at level 5-6 for 30 seconds. Every time you lift your leg behind your body, pause with it extended for one to two seconds.
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Slow climb at level 1-2 for 60 seconds.
4. BOOTY BLAST
This is an interval-focused workout that targets your core, glutes, quads, thighs and hamstrings. For it, you’ll need a resistance band to loop around your ankles throughout. Repeat as many times as you’d like for some extra sweat.
- Box walks (step wide to the corner of each stair, keeping tension on the resistance band the entire time) at level 5-6 for 60 seconds.
- Three-quarter squat walks at level 5-6 for 30 seconds. Top tip: hold on to the handle bars for extra balance if need be.
- Kickbacks at level 5-6 for 30 seconds each side. Be careful not to exaggerate the movement and overarch your lower back. Instead, simply alternate lifting one leg a few inches behind you with every step of the other until you feel tension on the band and a burn in your glutes.
- Cross-overs at level 2-3 for 30 seconds each side.
Over to you, Tara…
TAKE US THROUGH YOUR FAVOURITE STAIRMASTER WORKOUT TO TONE YOUR GLUTES AND LEGS?
HOW OFTEN DO YOU RECOMMEND TRAINING LOWER BODY?
I recommend training your lower body twice a week to allow your legs and glutes enough time to recover. If you train this part of your body every day, you can overtrain your muscles and you’ll see less progress.
DO YOU HAVE ANY OTHER TOP TIPS FOR PROGRESSION OR TO HELP ACHIEVE RESULTS?
Food! Food! Food! Don’t be scared to eat enough and get your protein in. Also, learn to fall in love with the process, growth takes time!
READ MORE: 5 Ways To Make Progress With Your Workouts
WHAT DO YOU LOVE MOST ABOUT OUR EMPOWER COLLECTION?
It makes my glutes look on fire! I love how defined these leggings are on the back side and that it really gives you that ‘pump’ look.
READ MORE: 5 Ways Empower Will Enhance Your Training
To really make the most of your StairMaster workout, make sure you’re paying close attention to your posture and engaging the right muscles to avoid injury. Put strain on your glutes and hamstrings rather than your back, and reduce the speed/level of the machine if need be. It’s okay to hinge forward a bit at the hips - this will actually engage the glutes even more - as long as you keep your spine straight.
You’ll also need to maintain regular resistance training, if you really want to achieve that signature peach, as the StairMaster relies solely on bodyweight.
Add our glute workout with Amie Fairweather to your training program, if strength, power and size is your goal!
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!