How to Do the 25-7-2 StairMaster Routine

25-7-2 StairMaster workout

The 25-7-2 StairMaster workout has emerged as a popular alternative to the well-known 12-3-30 treadmill routine. This workout swaps the treadmill for a stair stepper, offering a challenging yet potentially easier-on-the-body exercise option.

Origins and Concept

This workout, created by TikTok influencer @shutupcamilla, is straightforward but demanding. Participants set the StairMaster to level seven and climb without holding the rails for 25 minutes, twice a week. Here’s a deeper look into the benefits of this workout and considerations before you try it.

Benefits of Using the StairMaster

Cardio equipment options are vast, from ellipticals to treadmills to indoor rowers. Stair climbers offer unique benefits, making them a worthwhile addition to your workout routine.

Promotes Natural Movement

StairMasters encourage natural locomotion and hip extension. Jesse Grund, MS, CSCS/TSAC-F, owner of Unconventional Strength in Orlando, Florida, emphasizes that it’s crucial for cardio equipment to support natural body movements.

Enhances Balance and Coordination

Ryan Keller, MS, CSCS, NSCA-CPT, strength and conditioning director at Texas A&M University, highlights that using a StairMaster improves balance and coordination. This machine can be an excellent way to enhance overall fitness and break up your regular cardio routine.

Builds Endurance and Stamina

“The stairs are an incredible way to build endurance and cardiovascular stamina,” says Natalie Qayed, NASM, CPT, owner and master instructor at Cycle Haus Nashville. The constant effort required to climb stairs makes this workout effective regardless of speed or intensity.

Health Benefits

Any form of movement is beneficial, but the elevation gained during StairMaster workouts is particularly advantageous, notes Grund. This benefit is evident in daily life; even fit individuals often find themselves winded after taking stairs instead of an elevator or escalator. Vertical propulsion is significantly more challenging than horizontal movement.

Low-Impact Cardio

Stair steppers provide an excellent form of low-impact cardio, which is easier on the joints and suitable for individuals with joint pain or injuries. Keller explains that users can elevate their heart rate at a moderate pace, similar to walking on an inclined treadmill, but with less stress on the body.

Tips for Your StairMaster Workout

While the StairMaster can provide a solid workout, assessing the specific benefits of the 25-7-2 routine is more complex. There is no scientific backing for this exact routine, making it hard to compare definitively to other exercises.

Incorporating into Your Routine

Keller points out that the 25-7-2 workout is not ideal for building strength or solely achieving visible abs. It’s an excellent cardio component of a comprehensive exercise program, which should also include resistance training, proper nutrition, and adequate sleep.

Proper Use of Equipment

When using the StairMaster, avoid using the handrails as a crutch. Grund advises using them only for balance assistance to maximize the workout’s metabolic impact. Slow down if you find yourself needing to hold on to maintain pace.

Correct Form

Avoid leaning forward excessively. Grund recommends a slight forward hinge, a proud chest, and arm movements that mirror lower body motion.

Modifications for the 25-7-2 Workout

Adapting the 25-7-2 workout to fit your fitness level is crucial. Beginners might find the full routine too challenging. Start at a lower level or with a shorter duration and gradually increase as your fitness improves. Conversely, if you are experienced with the StairMaster or have high cardiovascular endurance, you might need to increase the intensity.

Progression Tips

Keller suggests increasing one variable at a time—time, difficulty, or frequency. For instance, start with 15 minutes twice a week at level seven, then increase to 20 minutes after a couple of weeks. Alternatively, maintain the duration but increase the level from seven to eight in subsequent weeks.

Balanced Fitness Regimen

While the 25-7-2 routine can be a great start, it’s important to incorporate it into a balanced fitness regimen. Qayed advises adding it before or after strength training sessions or on active recovery days to keep your workouts varied and engaging.

Final Thoughts

The 25-7-2 StairMaster workout offers a challenging yet accessible way to improve cardiovascular health and endurance. Remember to adjust the routine to match your fitness level and ensure it complements a well-rounded exercise program. Have fun, challenge yourself, and enjoy the benefits of this innovative workout

A Quick Review

The 25-7-2 StairMaster workout is a new cardio routine created by TikTok influencer @shutupcamilla. It involves climbing a StairMaster set at level 7 for 25 minutes, twice a week, without holding the rails. This workout is ideal for those seeking a low-impact yet challenging cardio exercise that enhances endurance, balance, and coordination. It’s suitable for beginners and can be adjusted for more advanced fitness levels by altering the duration and intensity.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top