Everything You Need To Know About Steppers

You may have seen the Stepper or Stair Climber in the far corner of the gym, or you may be an avid stair climber fan – this comprehensive guide will give you the breakdown on everything Stepper-related.

At FitKit, we are here to tell you everything you need to know about the stepper, including what they do, how to use them, what muscles they train and examples of different workouts.

What does the stair climber do? 

The stair climber is a stationary fitness machine that mirrors the movement of walking up stairs. There are two main types of stair climbers; the first is a machine that rotates steps, similar to the functionality of a treadmill, allowing the user to perform an upward climb at the speed and duration they desire. The second type of stairclimber has two pedals that rise and fall as weight is distributed through the machine. On this type of stair climber, you can increase the resistance to make the workout harder.

How to use the stair climber?

Using a stairclimber is pretty simple, and all you have to do is mirror the movement as you would if you were walking up a set of stairs in a continuous motion. Think of the stairclimber as a set of stairs that doesn’t end.

A step-by-step guide on how to use the stair climber can be found below:

1. Step onto the machine’s middle step and use the handrails for balance and stability.
2. Set the machine to the desired speed and resistance setting.
3. Start climbing the steps using one foot at a time.

What are the benefits of the stair climber?

There are a lot of benefits to using a stair climber, from improving cardiovascular fitness to strengthening your lower body. Here is a full list of benefits of using a stair climber:

• Strengthens your heart and lungs
• Builds and tones leg muscles
• Burns calories
• Low impact for those who struggle with their joints
• Easy to use
• Good for balance and coordination

What muscles does the stair climber use? 

The stair climber mainly targets your lower body muscles and can be a great piece of cardio equipment to get the heart pumping.

Muscles that are activated when completing a workout on a stair climber include:

1. Glutes
2. Quads
3. Hamstrings
4. Calves
5. Core muscles

Your core muscles will receive a workout when you use the stair climber due to the balance and stability required.

Is the stair climber good for the glutes? 

Yes, the stair climber can help strengthen your glutes, and if you are looking to feel the burn, we have a tip you can use to try to activate your glutes even further. Top Tip: Alternate lifting one leg a few inches behind you with each step until you feel your glutes burning. Don’t exaggerate the movement or arch your lower back.

Is the stair climber cardio?

Using the stair climber is a great cardio workout, and many people prefer it as a form of cardio and have long ditched the traditional forms, such as the bike and treadmill. The stair climber is great for getting the blood pumping around the body and raising your heart rate, making it one of the best cardio exercises.

What are good stair climber workouts?

There is a variety of workouts you can try on the stair climber, and one of the great things about the stair climber or stepper is that you can scale the workout depending on your fitness level and capabilities. You can also mix up your workouts by incorporating double steps and side steps into your workout.

Below are three workout plans you can follow, varying in difficulty:

Beginner Stair Climber Workout 

A good beginner’s workout to really feel the benefit of the stair climber is the simple 20-minute climber workout.

1. Start with a 5-minute warm-up at a gentle pace.
2. Take it up a notch to a steady pace for a further 5 minutes.
3. From here, step it up again for 5 minutes at a vigorous intensity.
4. Transition back down to a gentle pace for 5 minutes as a cool down.

This is an accessible and easy workout to start on the stepper and can be scaled up or down depending on how intense you want the workout to be.

Intermediate Stair Climber Workout

Another good workout to try on the stair climber would be the 25-7-2 workout, which was created by top fitness social media influencer @shutupcamilla on TikTok.

The plan is pretty self-explanatory. You climb for 25 minutes on level 7 and repeat the routine twice a week, hence the name 25-7-2.

According to the popular TikToker, you should complete this workout without holding onto the handrails, which are meant to promote core strength. However, there is very little evidence to suggest this, so if you feel the need to hold onto the handrail every now and then, it shouldn’t make much of a difference.

Advanced Stair Climber Workout 

HIIT workouts are popular amongst cardio workout plans and it’s no different when it comes to the stair climber. Below is a basic HIIT workout plan for the stair climber:

Time	Level	Action
0:00 – 1:00	5	Warm up
1:00 – 2:00	5	Warm up
2:00 – 3:00	10	Gain speed
3:00 – 4:00	12	Gain Speed
4:00 – 5:00	14	Gain speed
5:00 – 6:00	16	Max
6:00 – 7:00	2	Recover
7:00 – 8:00	10	Gain speed
8:00 – 9:00	12	Gain speed
9:00 – 10:00	14	Gain speed
10:00 – 11:00	16	Max
11:00 – 12:00	2	Recover
12:00 – 13:00	10	Gain speed
13:00 – 14:00	12	Gain speed
14:00 – 15:00	14	Gain speed
15:00 – 16:00	16	Max
16:00 – 17:00	2	Recover
17:00 – 18:00	10	Gain speed
18:00 – 19:00	16	Max
19:00 – 20:00	2	Recover

Buy a stair climber for at-home or commercial use

Whether you are looking to start your fitness journey or elevate your routine, the Stepper could be the perfect choice for you. Easy to use and great for beginners, the stair climber offers a full leg workout, improves your core muscles, and provides various health benefits from just one machine.

At Fitkit, we have a variety of different models from stair climbers, offering only the most reliable, high-quality stair climbers for at-home or commercial-grade steppers that are perfect for use in fitness spaces, such as gym studios.