Stair Climber Exercises

Jun 14, 2011 | By Christine Garvin

Stair climbers have been a staple in gyms for years, and also are purchased by some people for home use. They provide a strong workout for the body, particularly the legs and thighs. Working out on stair climbers also burns around 627 calories an hour, according to Greg Waggoner in the book, "From Baby to Bikini." There are several different approaches to effectively using the stair climber, which also can provide some variety.

Interval Workout

One stair climber exercise is an interval workout. According to the book, "101 Cycling Workouts" by David Ertl, begin by warming up on the stair climber for 10 minutes at a moderately easy setting. Next, increase speed until you reach your desired level, staying at a high workout zone for three to five minutes, followed by a rest period of one to two minutes. The interval period should last a total of 20-30 minutes with rest periods included. End with a five minute cool down.

Skipping Steps

Another stair climber exercise is to climb every other step. This can only be done on rolling stair climbers, and not regular climbers or elliptical machines. According to Suzanne Schlosberg in the book, "Fitness for Dummies," climbing every other step as a technique can help to build the backside and also give a good stretch in the legs, but it is not advised for beginners.

Maximum Resistance

Working out on a stair climber at maximum resistance is another option. Warm up first, then work out for 20 to 30 minutes at your highest capacity for an intense workout that burns a high amount of calories. Be careful to not go beyond what is comfortable, as injury may occur. Also, make sure to include a five-minute cool down at the end of the workout.