Yahoo Lifestyle Why You Should Try the 25-7-2 Workout, According to Experts
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Social media is a hot spot for budding fitness trends (remember the popular 12-3-30 treadmill workout?). If you’ve recently been scrolling your TikTok For You page, you might’ve come across the 25-7-2 workout, which is a StairMaster workout. Hundreds of videos (garnering over 280 million views!) show content creators teaching you how to do the cardio exercise.
Coined by influencer @shutupcamilla, the 25-7-2 StairMaster workout can motivate you to get active, reach new goals, or simply inspire you to try something new in your fitness routine. Yet, as with any social media trend, especially one that requires physical movement, it’s important to ask ourselves, is it worth trying?
Before you head to your local gym (or invest in a StairMaster), we asked top fitness pros to help break down everything you need to know about this viral workout. From benefits and precautions to tips on how to get the most out of the routine, (plus, what 25-7-2 means), ahead, we’re sharing what you need to know about the buzzy social media trend.
What is the 25-7-2 StairMaster workout?
If you haven’t stepped on the StairMaster, the popular cardio machine that mimics stair climbing, you’re missing out on a serious sweat session. “The StairMaster is a great low-impact workout to improve your cardiovascular health and build up strength in your quads, core, and calves,” says Gail Barranda Rivas, A.C.E., A.F.A.A., fitness instructor, personal trainer, functional strength coach, Pilates and yoga instructor, in NYC. Although it’s considered a low-impact workout, don’t be fooled—you can (and will!) absolutely feel the burn. As for the numbers, they simply mean that you climb for a total of 25 minutes, set the intensity to level seven, and repeat twice a week. To further engage your core, the trend requires you to go hands-free and not use the StairMaster’s handrails.
What are the benefits of the 25-7-2 StairMaster workout?
Apart from the benefits you get from cardio like strengthening your heart, building endurance, increasing your respiratory rate, and firing up your legs and glutes, the StairMaster can also be beneficial to your joints, notes Tony Steward, C.P.T., master trainer at The Liv Method in NYC. Because of its low impact, the StairMaster is easier on the joints than other machines like a treadmill. Plus, the 25-7-2 StairMaster workout is very approachable, Rivas says. Two times a week doesn’t seem as intimidating, especially for someone who leads a busy lifestyle or is new to fitness, says Rivas.
The StairMaster is also easily accessible. “Because of its low barrier to entry, most people who have access to a commercial gym will most likely have access to a StairMaster,” says Steward. This makes the workout a great entry point for those beginning their fitness journey. And, since no technical aptitude is required, it’s fairly simple to begin implementing the machine into your routine.
Is the 25-7-2 StairMaster workout safe?
If there’s one caveat, it would be this: The 25-7-2 StairMaster workout calls for a no-hands approach when it comes to the machine’s handrails. If you’re already acquainted with the StairMaster you can opt to not use the handrails (hello, further engaged core). However, if you’re a beginner, both Rivas and Steward recommend holding onto the handles for support. The handles are ultimately there for your safety so if you need to maintain your balance, definitely use them—you’ll still get a major cardio workout.
But generally, experts say it’s on the safer end of the workout machine spectrum. “Since there’s less impact force on the joints, the StairMaster is actually on the safer end,” says Steward. Just remember that with any type of exercise proper form is crucial to avoid injuries. Before you start climbing, it’s important to get familiar with the machine. Learning how to operate it, like how to increase the intensity or how to stop the machine is good to know beforehand. And with any exercise machine always be careful when getting on and off.
Who should avoid the 25-7-2 StairMaster workout?
The StairMaster trains your legs therefore if you have a history of knee or hip issues, you may want to avoid this workout. Or consult your physician before taking it slow. As with any new workout regimen, if you’re concerned, it’s best to consult your medical provider.
But overall, anyone can try the workout as long as it’s adapted to their fitness level. For example, if you’re a beginner, 25 minutes may be too much too soon. Steward suggests using the 25 minutes as more of a baseline and if it’s too intense either aim for a lower amount of time and increase gradually or decrease your resistance and then build up accordingly.
25-7-2 StairMaster workout tips
Warm up and cool down
Before you hop on the StairMaster, make sure to activate your glutes and your core with exercises like hip bridges, planks, or dead bugs. Post-workout, Steward recommends stretching your glutes, hamstrings, and calves with poses like a pigeon and downward dog.
Maintain form
Keeping proper form throughout so you’re not slouching over the handrails is key. Take this tip from Rivas: The chest should be lifted instead of folding forward so you can breathe optimally. Don’t forget to keep your shoulders over your hips.
Strength train
Add strength training to your routine. Sure, the workout is meant to be done twice a week, but Rivas suggests mixing up your fitness regimen. “Pair the StairMaster with other forms of exercise like strength training, which is optimal for better health because it builds bone density and muscular endurance,” she says. The StairMaster moves your body in only one direction so switch up your workouts and give your body movement in other planes of motion.
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