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.

SHOP EMPOWER

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.
• 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.
• 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!