The 25-7-2 StairMaster workout that has gone viral on TikTok is slowly replacing the 12-3-30 treadmill workout. The 25-7-2 workout uses a stepper to mimic running up stairs, giving you an equally challenging workout. Some say it’s an easier way to do it than climbing stairs.
Maybe this is the first time you’ve heard of this workout. Just like the 12-3-30 treadmill workout uses only one machine, the 25-7-2 StairMaster uses only one machine: the Stairmaster. While it’s not widely used yet, its availability and the seemingly simple nature of the workout tell us it will catch on.
If you’ve done the 25-7-2 StairMaster workout, you’ll find that the Stairmaster is much more difficult than the treadmill used in the 12-3-30 workout. I think so, although I rarely use the Stairmaster, but think of it this way: we find it so easy to do treadmill workouts because we walk every day, but most of us also climb stairs, so that’s what you’ll do on the Stairmaster, too. The Stairmaster workout isn’t as easy as walking, but you get my drift.
TikToker @shutupcamilla created the 25-7-2 StairMaster workout, which has a simple premise but is also challenging. So, given the Stairmaster's inclusivity and the equipment's structure, here’s a challenge: do one Stairmaster workout in a week.
What is the 25-7-2 Stairmaster workout?
The 25-7-2 Stairmaster workout is a popular interval training routine designed to improve cardiovascular fitness and burn calories using the Stairmaster machine. The workout consists of three key intervals:
25 minutes of steady-state climbing: This is the first part, where you climb the stairs at a moderate pace for 25 minutes, allowing your body to warm up and begin burning fat.
7 minutes of intense intervals: After the steady climb, you do 7 minutes of high-intensity intervals. This typically involves increasing the resistance or speed for a short period (e.g., 30-60 seconds) and then returning to a slower pace for recovery (e.g., 30-60 seconds).
2 minutes of cooldown: Finally, you finish the workout with 2 minutes of slower-paced climbing to bring your heart rate down and help with recovery.
This routine is often used for improving endurance, burning fat, and building lower body strength. You can adjust the intensity of each section based on your fitness level and goals.
Related article: Your Ultimate Guide to Calisthenics for Beginners
What are the benefits of the 25-7-2 Stairmaster workout?
The 25-7-2 Stairmaster workout offers several benefits, making it an effective routine for improving both cardiovascular health and overall fitness.
Cardiovascular Improvement: The steady-state climbing (25 minutes) helps enhance heart health by promoting better circulation and lung capacity. The intervals (7 minutes) challenge the heart even further, boosting cardiovascular endurance.
Calorie Burn and Fat Loss: The combination of moderate steady climbing and high-intensity intervals increases calorie burn, making it effective for fat loss and weight management. The intervals elevate your heart rate, which helps burn more calories during and after the workout (due to the afterburn effect).
Strengthening Lower Body: Climbing stairs engages the glutes, quadriceps, hamstrings, and calves, helping to tone and build lower body strength. This can improve muscle endurance and shape over time.
Improved Endurance: The workout alternates between steady-state and high-intensity intervals, which helps boost both muscular and aerobic endurance, allowing you to perform at higher intensities for longer periods.
Time Efficiency: The workout is relatively short (about 34 minutes in total), which makes it a time-efficient way to fit in a solid cardiovascular and strength workout for those with busy schedules.
Enhanced Mental Toughness: The challenging nature of the intervals, especially after the steady-state portion, can improve mental resilience, as you push through periods of higher intensity and discomfort.
Low-Impact: The Stairmaster provides a low-impact workout, which is easier on the joints compared to activities like running, making it a good option for those who need to avoid high-impact exercises.
Why is the 25-7-2 Stairmaster workout supposed to be done without hands?
The 25-7-2 Stairmaster workout is often recommended to be done without using your hands for several key reasons:
Engage Core and Lower Body: When you don't use your hands, your body naturally engages the core for balance and stability. This activates the abdominal muscles and helps improve overall posture and form during the workout. It also places more emphasis on the lower body, encouraging the legs and glutes to work harder.
Improve Coordination and Balance: Not holding onto the handlebars forces you to focus more on your balance and coordination, helping to develop better movement patterns and proprioception (awareness of your body in space). This can enhance your performance in other exercises and activities as well.
Increase Intensity: Using your hands to support yourself on the machine can reduce the effort your legs need to put in. Without holding on, you're forced to use your legs more effectively, increasing the overall intensity of the workout. This can lead to a greater calorie burn and better muscle activation.
Better Posture: When you hold the handlebars, it's easier to slouch or lean forward, which can negatively impact your posture. By keeping your hands off the machine, you’re encouraged to maintain an upright and neutral posture, which reduces strain on the lower back and helps promote proper form.
Maximize Cardiovascular Benefits: By eliminating hand support, you force your body to work harder to maintain balance and proper form. This leads to an increase in heart rate and cardiovascular benefits, as you're more actively engaging your muscles and core.
While it may feel challenging at first, doing the workout without your hands can make it more effective, helping to target more muscle groups and improve overall fitness.
Is the 25-7-2 Stairmaster workout safe?
The 25-7-2 Stairmaster workout can be safe if done correctly, but like any exercise, it's important to take certain precautions to reduce the risk of injury.
1. Start Slowly: If you're new to the Stairmaster or interval training, start with a lower intensity or shorter duration before gradually progressing to the full 25-7-2 routine. This helps your body adjust and prevents overexertion.
2. Maintain Proper Form: It's crucial to maintain good posture throughout the workout, especially if you're doing it without holding onto the handlebars. Keep your back straight, engage your core, and avoid leaning forward or slouching, as this can lead to lower back strain or poor alignment.
3. Use Handrails When Necessary: While the goal is to perform the workout without using your hands, it's okay to use the handrails if you feel unstable or need extra support. If you’re feeling lightheaded, dizzy, or fatigued, holding onto the handrails can provide added stability.
4. Warm-Up and Cool Down: As with any workout, it’s essential to warm up properly before starting the 25-7-2 Stairmaster workout and cool down afterward. This helps to prevent injury, improve flexibility, and allow your heart rate to gradually return to normal.
5. Listen to Your Body: Pay attention to how your body feels during the workout. If you feel any discomfort, pain, or dizziness, stop immediately and reassess your form or intensity. It's essential not to push yourself too hard, especially with the high-intensity intervals.
6. Proper Footwear: Wear supportive, comfortable shoes with good grip to avoid slipping or injury. This is particularly important if you're going at a high intensity or doing the workout without holding onto the machine.
7. Hydration and Rest: Make sure you're well-hydrated before and during the workout. Proper hydration helps with energy levels and reduces the risk of cramping. Also, ensure you’re getting enough rest between sessions to allow your body to recover and avoid overtraining.
5 things I learned from doing the 25-7-2 Stairmaster workout every day
1. Improved Cardiovascular Endurance
Doing the 25-7-2 workout every day challenges your heart and lungs in a way that boosts your cardiovascular endurance. The combination of high-intensity intervals with recovery periods trains your heart to become more efficient at pumping blood, which improves stamina over time. You'll notice yourself handling longer sessions or higher intensities more easily as your endurance builds.
2. Stronger Legs and Glutes
The Stairmaster is a fantastic lower-body workout. By doing this routine every day, you'll see noticeable gains in your leg strength and glute activation. Your calves, quads, hamstrings, and glutes get a major workout, especially when you challenge yourself by avoiding the handrails and engaging your core and lower body more.
3. Increased Core Stability
When you eliminate the use of your hands, your core has to work harder to keep you balanced and upright. Doing the 25-7-2 workout daily helps strengthen your core muscles—especially your abs and obliques—improving posture, balance, and overall stability in daily activities.
4. Mental Toughness and Discipline
The intense intervals of this workout can be mentally challenging, particularly on days when you're feeling fatigued. Doing the workout daily will build mental toughness and discipline as you push through discomfort. You'll also learn how to pace yourself and push through tough moments when you want to quit.
5. Calorie Burn and Fat Loss
This workout is a high-intensity interval training (HIIT) style, meaning it burns a significant amount of calories in a short amount of time. Doing it every day can lead to fat loss, especially when combined with a healthy diet.
You can incorporate the 25-7-2 StairMaster workout into your regular exercise routine and do 25 minutes of cardio twice a week. If you are a beginner or you usually do some lower-intensity exercise, you can modify the 25-7-2 StairMaster workout. If you do a lot of different exercises during the week, the 25-7-2 StairMaster workout may be worth a try.
