What Is the 25-7-2 StairMaster Workout—and Should You Try It?

Fact checked by Nick BlackmerMedically reviewed by Amy Kwan, PT

One exercise—dubbed the 25-7-2 StairMaster workout—is taking off as an alternative to the 12-3-30 treadmill routine. The 25-7-2 workout utilizes a stair stepper instead of walking on the treadmill at a steep incline for a similarly challenging workout. Some say this workout is easier on the body.

TikToker @shutupcamilla created the workout. The premise is quite simple, though the workout is a challenge. Gym-goers set the StairMaster to a level of seven and climb without holding the rails for twenty-five minutes, which can be done twice a week. Here's more about the health benefits of this StairMaster workout and what to keep in mind before giving it a try.

Related: Ask Health: Is 12-3-30 Really a Good Workout?

Benefits of Using the StairMaster

There are plenty of options when it comes to cardio equipment, whether it be an elliptical, treadmill, indoor rower, or other machine. Stair climbers have a set of unique benefits that may make them a valuable addition to your workout regimen.

StairMasters promote both natural locomotion and hip extension. These are two of the things Jesse Grund, MS, CSCS/TSAC-F, owner of Unconventional Strength in Orlando, Florida, looks for when creating an aerobic plan for clients. It's important that cardio equipment does not alter the natural movements of the body.

The balance and coordination required to train on a StairMaster is yet another added benefit, Ryan Keller, MS, CSCS, NSCA-CPT, strength and conditioning director for the department of recreational sports at Texas A&M University, told Health. Stair steppers are also a great way to generally improve fitness. You can use the stair stepper, for example, to cross train your cardio and break up your usual routine.

"The stairs are an incredible way to build endurance and cardiovascular stamina," Natalie Qayed, NASM, CPT, owner and master instructor at Cycle Haus Nashville, told Health. "Regardless of your speed or intensity, the stairs are going to make you work for every single step."

Any movement will provide health benefits. The elevation gained while exercising on the StairMaster can be especially good for your health, said Grund.

This is apparent even in people's everyday lives: No matter how fit a person is, they'll most likely find themselves heavily breathing if they choose to take stairs over an elevator or escalator. Vertical propulsion, even in small amounts, can be much more challenging than horizontal acts of force.

Working out on a stair stepper is also a great form of low-impact cardio. The exercise puts less stress on the body, making it a good choice for people with joint pain or other injuries.

"Users are able to elevate their heart rate while moving at a relatively slow [or] moderate pace—similar to walking on an inclined treadmill," said Keller. "This slower pace can offer a lower impact exercise when compared to jogging or running."

Tips for Your StairMaster Workout

You can use the StairMaster to get a good workout. Assessing the specific benefits of the 25-7-2 routine is more challenging. There's no scientific support for the exercise, which makes it difficult to definitively rank the 25-7-2 against other exercises.

"It is not a viable approach for improving strength, and it is also not likely 'the trick to getting abs,'" said Keller. "This type of cardio can be an integral piece of a complete exercise program, but resistance training, proper nutrition, and adequate sleep need to be priorities."

You can try the workout if you're interested in incorporating the stair stepper into your exercise routine. Just remember to use the machinery properly. The rails are there as a balance assist, not a crutch, said Grund. Use the handrails sparingly to increase the metabolic impact.

"If you are going so fast that you have to hold on to keep the pace, scale back a bit, slow it down, and give yourself a minute to reset," said Qayed.

Another common mistake people make when using the StairMaster is leaning forward excessively. "The goal is a small degree of hinge forward, proud chest, and arm motion that is reciprocal of the lower body motion," said Grund.

Modifications for the 25-7-2 Workout

Incorporating the 25-7-2 into your workout regimen may take some time, even with proper form on the StairMaster. The "volume, intensity, and duration is relative to the person," said Grund.

The 25-7-2 may be too challenging for beginners. You can start at a lower level or climb for a shorter amount of time, working your way up to the full program. This workout may not be challenging enough if you're already familiar with the StairMaster or have high cardiovascular endurance.

The key to building fitness is to progress one or multiple variables over time, whether that be time, difficulty, or frequency. Keller recommended increasing one variable at a time and making those changes about once a week.

"At the beginning, you may be able to complete this protocol twice a week at level seven, but only for 15 minutes each time. After a week or two, you should try to increase the time to 20 minutes while keeping the speed and frequency the same," said Keller. "Or you could perform the same 15-minute workout, but work at a level eight during weeks three and four."

The 25-7-2 or any variation of a StairMaster workout is a great starting point for people newer to exercise. Simply climbing for 25 minutes twice a week won't necessarily "maintain cardiovascular health and wellness," said Grund. You may need a bit more activity for that.

"It can be a great way to incorporate endurance work in with your regular workout schedule," said Qayed. "Put it before or after your strength training, or on an active recovery day. Have some fun with it, challenge yourself."

Related: 7 Stationary Bike Workouts for a Spin Routine You Can Do Anywhere

A Quick Review

The 25-7-2 workout is a StairMaster routine you can do for a 25-minute cardio session two times per week. There are modifications to the 25-7-2 workout if you're new to it or need it to be less intense. The 25-7-2 workout may be worth a try, especially if it's one of many ways that you get some movement during your week.

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