So you’ve crushed the 12-3-30 treadmill workout and mastered the 3-2-8 method (you go girl!), and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest number-based fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in as little as six weeks,” it’s no wonder the aforementioned regimens are stepping aside (pun intended) to make way for the 25-7-2. Keep scrolling to get all the details you need to get to stepping (on the 25-7-2 StairMaster workout), plus the benefits you can expect from the viral FitTok trend.
What is the 25-7-2 StairMaster workout?
Let’s get into the nitty gritty of the workout:
- Set the StairMaster to level 7
- Climb for 25 minutes
- Repeat twice a week
ICYMI, all you need is a stair climber machine. Sounds simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a steady, medium-intensity speed that you can sustain throughout the 25 minutes.
Hot tip: Warm up before each session and make sure you stand upright (don’t lean on the machine), engage your core, and drive through your heels, focusing on working your legs and glutes. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to a StairMaster? Recreate the regimen with stairs at a local park or in your apartment building (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant rate (with a one-minute recovery between each set), then challenge yourself from there by increasing your pace, upping the time spent climbing, or skipping steps.
Benefits of the 25-7-2 workout
Following the current wave of medium-intensity exercise, there’s something to be said about the 25-7-2: for starters, it’s low-impact cardio, making it easier on your joints while increasing your heart rate. Research shows that moderate exercise could be the key to living longer, reducing your risk of injury, and getting more sound Zzzs. What’s more, a recent study compared doing moderate-intensity exercise five times a week versus a HIIT program three times a week and found that the former lowered body fat and improved blood pressure whereas the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat sesh or build cardiovascular strength.
Another added bonus of the 25-7-2 workout? It’s a form of functional training, AKA it mimics how your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a leg up in better and more easily performing daily actions you don’t think twice about.
The final verdict
The stair climber machine is no joke. If you’ve ever been on it for more than ten minutes without huffing and puffing and breaking a sweat, I applaud you. The not-so-good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities. So add in strength-training days 2-3 times a week and get your hot girl walk strides in to balance out the 25-7-2.
Another bummer reality check: just doing the 25-7-2 workout won’t magically give you ab muscles. If you’ve set your sights on six-pack abs for the summer, it depends on a wide variety of factors like your genetics, diet, gut health, hormones, water retention, etc. That said, having a six-pack is not the definition of being fit. Bottom line: What your body can do should be celebrated, regardless of whether it sports a six-pack or not.