5 Stair Climbing Workouts We Love (and Why They Work!)

Tired of the same old cardio? Stair climbing is one of the most efficient ways to torch calories, build functional muscle, and skyrocket your cardiovascular health, all with minimal joint impact.

Whether you’re sweating it out on a STEPR at home or using a climber at the gym, we’ve crafted five expert approved workouts to help you smash your goals. From beginner friendly endurance to elite level intervals, there’s a routine here for everyone.

Let’s climb!

1. The Steady State Burn 🔥

What It Does: Builds endurance, fat loss, and aerobic foundation.
Perfect for: Beginners or anyone focusing on longevity and sustainable fitness.

• 🏃 How to Do It:

  • Warm up: 5 minutes at an easy, conversational pace.

  • Workout: 30-60 minutes at a steady, consistent pace.

  • Cool down: 5 minutes gradually slowing down.

• 💪 Why It Works:
  This classic workout teaches your body to burn fat for fuel efficiently. It’s the cornerstone for building a monster engine and improving overall stamina.

• 👌 Pro Tip:
  Use a heart rate monitor! Aim to stay in Zone 2 (60-70% of your max heart rate) to maximise fat burn without overexerting yourself.

2. The Norwegian 4x4 🚀

What It Does: Boosts VO₂ Max and cardiovascular efficiency.
Perfect for: Intermediate to advanced athletes training for events like HYROX or CrossFit.

• 🏃 How to Do It:

  • Warm up: 10 minutes easy pace.

  • Workout: 4 rounds of:

    • 4 minutes at 85-95% effort

    • 3 minutes active recovery

  • Cool down: 5 minutes easy pace.

• 💪 Why It Works:
  Backed by sports science, this protocol is legendary for increasing your aerobic capacity. It helps your body adapt to high intensity and clear lactate faster.

• 👌 Pro Tip:
  Pace yourself! Your effort should be consistent across all four intervals. You should be breathing hard but not completely gassed.

3. The Dirty Thirty HIIT ⚡

What It Does: Metabolic conditioning and torches calories.
Perfect for: Anyone short on time who wants a massive metabolic boost.

• 🏃 How to Do It:

  • Warm up: 5 minutes easy pace.

  • Workout: Alternate 30 seconds HARD effort with 30 seconds MODERATE pace. Repeat for 10-20 minutes.

  • Cool down: 5 minutes easy pace.

• 💪 Why It Works:
  This HIIT session creates a huge EPOC (Excess Post-Exercise Oxygen Consumption) effect, meaning you’ll continue burning calories for hours after your workout.

• 👌 Pro Tip:
  If you're going for 20 minutes, add a 2 minute recovery break at the 10 minute mark to maintain your power output.

4. The Pyramid Climb 🗻

What It Does: Builds mental grit, strength, and muscular endurance.
Perfect for: Breaking through a plateau and challenging your mind and body.

• 🏃♂️ How to Do It:

  • Warm up: 5 minutes easy pace.

  • Workout:

    • 3 min hard / 1 min recovery

    • 4 min hard / 2 min recovery

    • 5 min hard / 3 min recovery

    • 4 min hard / 2 min recovery

    • 3 min hard (no recovery after final set!)

  • Cool down: 5 minutes easy pace.

• 💪 Why It Works:
  The ascending and descending format keeps your muscles guessing and builds incredible endurance. It’s as much a mental workout as a physical one.

• 👌 Pro Tip:
  Don’t go all out on the first 3-minute interval. Pace wisely so you can finish the final 3-minute block strong.

5. The Tempo Threshold 🎵

What It Does: Improves lactic acid threshold and sustainable speed.
Perfect for: Runners and athletes looking to maintain a faster pace for longer.

• 🏃♂️ How to Do It:

  • Warm up: 5 minutes easy pace.

  • Workout:

    • 10 minutes moderate effort

    • 2 minutes recovery

    • 8 minutes moderately hard effort

    • 2 minutes recovery

    • 6 minutes high effort

  • Cool down: 5 minutes easy pace.

• 💪 Why It Works:
  Tempo work trains your body to handle and clear lactic acid, allowing you to hold a faster pace before fatigue hits.

• 👌 Pro Tip:
  Note your step rate during the moderate efforts. Try to beat it by 1-2 steps per minute when you repeat this workout in a few weeks to track progress.

How to Build Your Weekly Plan

For the best results, rotate these workouts throughout your week! Here’s a simple sample schedule or feel free to switch it around to suit your schedule:

• Monday: Norwegian 4x4 (High Intensity)

• Tuesday: Steady State (Recovery/Easy Cardio)

• Wednesday: Rest or Active Recovery

• Thursday: Pyramid Climb (Strength Endurance)

• Friday: Dirty Thirty (Metabolic Conditioning)

• Saturday: Tempo Threshold (Lactate Work)

• Sunday: Rest

Ready to Conquer Your Climb?

The best workout is a convenient one. With a STEPR in your home gym, you have unlimited access to world class cardio that fits into any schedule or fitness level.

👉 Find your perfect climber and start your journey today: Shop the STEPR Lineup