Using a stair stepper, also known as a stair climber machine, is an excellent way to burn calories and get an intense cardiovascular workout. The number of calories you burn on a stair stepper depends on several factors, including your weight, workout duration and intensity.
Calories Burned Per Minute on a Stair Stepper
As a general estimate, here are the calories burned per minute on a stair stepper for a 165 pound (75 kg) person:
- Light intensity (50 steps per minute): 3.5 to 5 calories per minute
- Moderate intensity (80 to 110 steps per minute): 5 to 8.5 calories per minute
- Vigorous intensity (130+ steps per minute): 8.5 to 11.5+ calories per minute
The more intense the workout, the more calories you’ll burn per minute. Variables like your weight, fitness level and the machine’s resistance settings also impact calories burned.
Calories Burned in 30 Minutes on a Stair Stepper
Based on the estimates above, here’s how many calories a 165 pound (75 kg) person would burn in a 30-minute stair stepper workout:
- Low intensity: 105 to 150 calories
- Moderate intensity: 150 to 255 calories
- Vigorous intensity: 255 to 345+ calories
Again, your results will vary based on the intensity and your individual stats.
Calories Burned in 45 Minutes on a Stair Stepper
Extending your stair stepper workout to 45 minutes will allow you to burn even more calories. Here’s an estimate for a 165 pound (75kg) person:
- Low intensity: 157 to 225 calories
- Moderate intensity: 225 to 382 calories
- Vigorous intensity: 382 to 517+ calories
Calories Burned in 60 Minutes on a Stair Stepper
Here’s how many calories you could burn during a 60-minute stair stepping session:
- Low intensity: 210 to 300 calories
- Moderate intensity: 300 to 510 calories
- Vigorous intensity: 510 to 690+ calories
One hour on a stair stepper machine at a vigorous intensity can burn over 500 calories for most people. Extending your workout duration is an effective way to increase calorie burn.
How Your Weight Impacts Calorie Burn on a Stair Stepper
The calories burned estimates above are based on a 165 pound (75kg) person. Your weight impacts the number of calories you’ll burn:
- A 125 pound (57kg) person will burn around 20-30% fewer calories
- A 185 pound (84kg) person will burn around 10% more calories
- A 205 pound (93kg) person will burn around 15-20% more calories
In general, the more you weigh, the more calories you’ll burn per minute due to having to move more mass against gravity. This effect can vary based on fitness level.
How Fitness Level Impacts Calories Burned
Your cardiovascular fitness level can also affect calorie burn:
- Less fit individuals tend to burn more calories for the same activity
- More fit people tend to be more efficient and burn fewer calories at the same intensity
So while a very fit person may burn fewer calories during their workout, they can likely sustain a higher intensity than an unfit person.
Variables That Increase Calories Burned
Here are some variables that can maximize the calories burned on a stair stepper machine:
- Higher step rates: Going faster increases intensity and calories burned.
- Higher step height: Adjust the machine to increase the step height for a greater challenge.
- Greater resistance: Adding more resistance results in higher calorie burn.
- Use of arms: Pumping your arms engages more muscles.
- Interval training: Switching between higher and lower intensities burns more calories overall.
Calorie Burn by Stair Stepper Brand
Most stair stepper machines display an estimated calorie burn. This can vary based on the brand and model. Here’s a general comparison:
| Stair Stepper Brand | Calories Burned in 30 Minutes |
|---|---|
| LifeFitness 95Xi | 240-360 |
| Precor EFX 576i | 300-450 |
| StairMaster 4600PT | 300-450 |
| Bowflex Max Trainer M7 | 300-500 |
As shown above, calorie burn can vary significantly between stair stepper models. This depends on factors like resistance levels and whether the machine includes arm components.
Does Stair Stepping Burn More Calories Than Running?
Both stair stepping and running are excellent calorie-burning exercises. Here is a general comparison of the two:
- Running may burn 10-15% more calories per minute
- Stair stepping engages more muscle groups like the glutes and quadriceps
- Stair stepping is low-impact while running is high-impact
- Stair stepping allows you to accurately track progress
- Running is outdoors while stair stepping is usually indoors
For most people, running burns calories slightly faster than using a stair stepper. However, stair stepping has the advantage of reducing joint impact while allowing accurate calorie tracking.
Tips to Maximize Calorie Burn on a Stair Stepper
Here are some tips to burn as many calories as possible on a stair stepper machine:
- Increase step rate – go as fast as you comfortably can
- Use arm poles to engage upper body
- Maintain proper posture – don’t lean on handrails
- Add intervals – alternate fast and slow for 2 minutes
- Increase step height and resistance when possible
- Work hard – sweat and get your heart rate up
- Go for longer durations to burn more calories overall
The Best Stair Steppers for Calories Burned
Here are some top-rated stair steppers for maximizing calorie burn:
- Bowflex Max Trainer M9 or M8 – Includes arm component and intense interval programs
- StairMaster Stepmill 7 – High calorie burn with smooth, natural motion
- Precor EFX 835 – Multiple adjustable settings for increased intensity
- Life Fitness 95Te – Extremely durable machine for intense workouts
The Takeaway
Using a stair stepper for 30 minutes at a vigorous pace can burn over 500 calories for most people. Variables like your weight, fitness level and the machine settings impact calorie burn significantly. Focus on high step rates, intervals, using your arms and going for longer durations.
