Stairmaster / Stair Climbing
Stair climbing delivers vigorous cardiovascular work while strengthening the major muscles of the lower body. A continuous stair-climber session also challenges balance, posture, and muscular endurance.
Calorie Burn Highlights
326
kcal estimated
9.3
Very Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 9.3 means this activity burns 9.3× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Stairmaster / Stair Climbing
- 1
Step onto the machine or stairs and begin at a pace you can maintain with good posture.
- 2
Place your full foot on each step and drive through the heel rather than pushing only from the toes.
- 3
Keep your torso upright, core engaged, and avoid supporting excessive body weight on the handrails.
- 4
Reduce the pace gradually for the final 3–5 minutes before stepping off safely.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Medium Cheeseburger (~325 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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