Calories burnt on 30 mins of stair climbers
Stair climbing is undoubtedly one of the most accessible and effective fitness activities. Compared to walking or running on a treadmill, stair climbing machines offer you noticeably faster and better results.
A person weighing around 120 lbs, using a stair climber machine for 30 minutes can burn an impressive 500 calories!
This may vary slightly, of course, according to your base or initial weight, the elevation of the stairs and your speed.
On average, you burn roughly 0.17 calories for every step you ascend, and about 0.05 calories for every step you descend.
Stair climber machines offer faster benefits compared to running or walking. According to experts, you burn twice the fat in half the time when you climb stairs compared to when you run!
Calories burned using –
- Stair Stepper
A Stair Stepper is a stationary fitness machine that uses a rotating set of steps to allow its user to climb stairs indefinitely.
It offers higher cardiovascular workout benefits compared to flat horizontal surface machines like a treadmill, due to its incline and clever use of gravity as resistance.
For a person weighing 175 lbs, a 30-minute workout on a Stair Stepper will burn 243 calories. A person weighing 130 lbs will burn 162 calories with the same routine.
- Mini Stepper
Compared to other stair climbing machine models, a Mini Stepper allows greater portability and hence, is very convenient.
You might worry that it will give you reduced results when it comes to your weight loss goals.
However, with the right tricks, you can make it just as effective!
As with any other form of exercise, if your initial weight is higher, you will burn more calories compared to a person with a lower initial weight.
On average, a person weighing 125 lbs will burn up to 180 calories in 30 minutes of stair-stepping on a Mini Stepper.
A person weighing 180 lbs will burn 266 calories in a 30-minute session on a Mini Stepper. Combine this with a healthy diet and some strength training to speed up your weight loss.
- Stepmill
Formerly called the Gauntlet, a stepmill is a machine resembling steps.
It simulates a mini-escalator moving constantly, like an endless flight of stairs. This can be more challenging and significantly more effective compared to a Stair Stepper or a Mini Stepper, which require you to make smaller movements.
The Stepmill puts your legs and glutes through a full range of motion absent in a treadmill workout, that tightens your calves, thighs and butt.
The number of calories burnt will, of course, depend upon the intensity and duration of your workout session.
On average, a person weighing 160 lbs burns roughly 657 in a 60-minute stair climbing session.
Stepmills come equipped with an impressive range of programmable resistance and speed levels, making them highly suitable for beginners as well as advanced users.
- StairMaster
The StairMaster is a popular stair climbing machine with either foot pedals that move up abs down or a small revolving staircase.
Your initial body weight is a major deciding factor when it is a question of how many calories you can lose on a StairMaster.
According to Harvard Health Publishing, a person weighing 155 lbs burns roughly 223 calories in a 30-minute workout on a StairMaster. A person weighing 185 lbs, however, burns up to 266 calories in the exact same time frame.
The total calorie-burn on a StairMaster depends upon how long you workout for.
A person weighing 125 lbs burns about 180 calories in 30 minutes, as opposed to a whopping 540 calories in 90 minutes!
Calories burned stair climbers vs elliptical machine vs rowing machine vs stationary bicycle
For a person weighing 155 pounds, 60 minutes of light, low-intensity workout on a StairMaster can burn up to 429 calories.
A 60-minute moderate-intensity aerobic workout on a StairMaster can burn 540 calories for the same person, while a vigorous anaerobic workout on the StairMaster can burn up to 769 calories!
A low intensity, a 60-minute session on a StepMill can burn roughly 370 calories for the same person, while a 60-minute moderate intensity, the aerobic session will burn about 814 calories.
Finally, a vigorous anaerobic 60-minute session on the StepMill will burn up to 1110 for the 155 lbs person.
This person can burn 444 calories in 60 minutes, with a light session on an Elliptical Trainer. A moderate-intensity, aerobic session of the same duration will burn 555 calories, while a vigorous anaerobic session will burn around 777 calories for the same person.
On a stationary rowing machine, this person can lose 259 calories in a 60 minute light intensity session. In the same duration, a moderate-intensity, aerobic session on the machine would shed at least 518 calories, while a vigorous anaerobic session would burn 629 calories.
A person weighing 155 lbs would burn 407 calories with a light 60-minutes session on a stationary bicycling machine. This would go up to 518 calories for a moderate aerobic session and about 777 calories for a vigorous anaerobic session.
Which is better – stair stepper or elliptical – for weight loss?
An elliptical has movable handlebars, which lead to a higher calorie burn compared to Stair Stepper. While the Stair Stepper primarily focuses on strengthening and toning the lower body, the elliptical essentially offers a full-body workout.
A male weighing 150 lbs will burn roughly 238.5 calories on a stair climber machine, in a 30-minute session. The same person will lose about 387 calories in the same duration on an elliptical.
Make your workout more interesting by mixing them up for some stunning results!
Depending on your preference, you may want to stay on one for a longer duration, to suit your endurance and preference for intensity.
This will level out differences between calories burned on each machine and be a powerful boost to your weight loss journey!
You can also combine stairmaster cardio with other exercises to create a function workout that targets your entire body!
This will help you not only strengthen your lower body and legs, but instead your entire body!
You can adapt your workout to suit your fitness needs – whether it’s strength, weight loss or agility.
