Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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On your quest for optimal fat loss, you'll come across tons of machines that could be used to burn calories and lose fat. Which one do you choose? It's an important question as your selection could be the difference between losing weight and not.
Along your journey to get in shape and shed pounds, you'll come across the stairclimber vs. elliptical debate. In reality, you can lose weight with both, but some people are better suited for one or the other based on their needs.
So, use this article as your road map to choose the right machine for your weight loss journey, whether you're looking to add a piece to your home gym or simply want to know which piece of machinery you should use during your next gym session.
Table of Contents:
- What Is A Stairmaster?
- What Is An Elliptical?
- Stairclimber vs. Elliptical For Cardio
- Stair Climber Or Elliptical For Weight Loss?
- Stairmaster vs. Elliptical: Calories Burned
- Elliptical vs. Stairmaster: Cost Comparison
- Elliptical vs. Stair Climber: Summary
- FAQs
What Is A Stairmaster?
When referring to a Stairmaster, we're talking about a stair-climbing machine. The term "Stairmaster" is actually the name of the first brand of stair climbers, which first produced this cardio equipment in 1983.
Their first machine, the Starimaster 5000, was released to the public as a cardio workout that replicated climbing stairs. It consists of two angled handrails on either side, with a rotating staircase in between. The design is similar to a treadmill, yet it contains steps.
At the top of the machine lies the control center, where you can control variables like speed and programs. When the machine starts, the stairs begin to rotate, allowing you to climb up stairs however you prefer - fast, slow, or even skipping steps.
Muscles Worked Using A Stairmaster
Since the design of the machine is made to replicate the biomechanics of climbing stairs, you'll primarily train the lower body.
That said, when looking at muscle actions when climbing stairs, hip extension is the primary movement pattern. Hip extension happens as the leg pushes down on the step and pulls the body up. Performing this movement requires the posterior muscle groups meaning your glutes and hamstrings.
At the same time, there is still some knee extension, resulting in quadriceps activation, and the calves come in during the push-off. Finally, you'll get some work in the core muscles as they need to fire to keep your body upright.
Overall, the muscles worked include:
- Glutes
- Hamstrings
- Quadriceps
- Calves
- Core
Calories Burned During a Stairmaster Workout
Muscle development and endurance adaptations are awesome, but let's be honest: Most people are using stair climbers to burn calories. While there are multiple factors to consider when looking at calories burned, we can make a basic assessment.
Perhaps the most popular study used for this comes from Harvard Health¹. They looked at the calorie-burning effect of various cardio machines in 30 minutes, testing three different on the stair climber. Here are the results for calories burned during a 30-minute Stairmaster workout:
- 125lb Person: 180
- 155lb Person: 216
- 185lb Person: 252
Unfortunately, it doesn't give the intensity rating, but theoretically, you could burn more calories by increasing intensity. As indicated in the study, individuals who weigh more will also get a higher calorie burn.
In addition, while not a machine, many studies examine the effect of stair climbing in the workplace and/or for commuters. One study suggests that an 80kg person (166 lbs) would burn 28 kcal for every flight of stairs (3m/10ft)². As the stair climber simply replicates stair climbing, we would guess results would be similar.
Pros
I love stair climbing for a solid cardio workout and all-around great exercise. Here are some reasons I think everyone should use the stair climber.
- Build Muscle In The Lower Body: Climbing stairs is a killer leg workout. You're quite literally doing step-ups for an extended period of time, which can build muscle.
- Improve Anaerobic Endurance: Due to the high muscle demand, you can easily alter the settings to turn the stair climber into an intense anaerobic workout.
- Great Lower Body Warm-Up: Thanks to the range of motion involved, the stair climber acts as the perfect lower body warm-up. It will raise your heart rate and body temperature and get your muscles and joints warmed up and activated.
- Mitigates Joint Pain: One of the primary issues with exercise is knee pain. High-impact activity places a ton of stress on the joint and can cause and/or exacerbate issues.
- Functional Movement: Climbing stairs is a specific movement we all do. Being so, the stair climber makes a great form of functional training for anybody.
If you have knee pain, the stair climber can be a highly effective machine, either as a great cardio workout or a strength exercise.
Cons
Even though the Stairmaster has some unique benefits compared to other cardio workouts, there are some downsides.
- Intense For Beginners: Stair climbing can be very intense and requires muscular strength, muscular endurance, and advanced cardio. Being so, beginners don't last very long or go at a plodding speed, which isn't great for burning calories.
- Not Cardio Specific: You'll likely exhaust your muscular endurance before you test your cardio. This isn't necessarily bad unless you want to train your cardio system specifically. You'll still get a great cardio workout but feel it in your muscles more than your chest.
- Can Be Boring: Unless you really love to climb stairs, the stair climber can be a bit boring, especially long distance.
- Not Great For HITT: Due to the nature of the machine, things like HITT tend to be odd on a staircase.
What Is An Elliptical?
An elliptical machine is one of the most popular cardio machines. Composed of two long attachments connected to a circular wheel, the elliptical is built to mimic running or walking with suspended feet.
The foot placements run along the bottom of each attachment, also connected to a smaller circular wheel. Two long handles extend upward, allowing you to get an upper-body workout.
Using your own momentum, you will start the machine by standing atop each foot pad and performing a sort of walking motion. The suspension eliminates any stress, making it an extremely effective low-impact workout.
You then continue to perform a mix of stepping and peddling using your legs and arm to propel the machine.
Muscles Worked Using the Elliptical
The elliptical machine works for many muscle groups, similar to running or walking. Using the elliptical will hit the quadriceps, hamstrings, and gluteus maximus. Out of these lower body muscles, the posterior muscles will get a better workout.
However, when compared to walking, the difference is the consistent resistance throughout the entire movement.
Your legs are consistently pushing or pulling the same force throughout your steps. With that in mind, you'll need to understand that the exercise will tax cardio and muscular endurance more than muscular development.
The upper body muscle groups will also get a good workout in this movement. You could even choose to use your upper body primarily to push and pull the machine. The resistance will be more challenging, which may provide a better muscular workout for your upper body.
Dig into the muscles worked on the elliptical with our article: What Muscles Does The Elliptical Work?
Calories Burned In An Elliptical Workout
Is the elliptical cardio machine good for burning off calories?
Well, let's look at the calorie-burning effect of the elliptical using the same study from Harvard Health as the stair climber. We can identify how much the following people could expect to lose in one 30-minute workout¹.
- 125lb Person: 270
- 155lb Person: 324
- 185lb Person: 378
And again, the same variables as above will cause less or more calories burned. You could take longer or faster stride lengths to burn more calories or slow it down for less.
Pros
The elliptical's unique style offers distinct advantages as well as similar benefits to other cardio equipment.
- Can Provide Full Body Workout: You can train both the leg muscles and the upper body due to the handles.
- Low Impact: The elliptical is one of my favorite low-impact workouts, as your feet never leave the pads, virtually mitigating all impact.
- Burn Calories: As mentioned, the elliptical is a great cardio workout for burning calories.
- If you want to get a full rundown of all the elliptical has to offer, check out our article on the 14 Best Elliptical Benefits.
Cons
Similar to the Stairclimber, the elliptical also has a few downsides. Let's look at a few of the drawbacks of an elliptical.
- Odd Motion: Many people will probably find the motion of an elliptical odd. Not only can this feel weird, but it also won't allow natural movement of the leg muscles.
- Limited Muscular Development: While this makes one of the best cardio workouts, it's not going to do anything to stimulate the hormones, muscular damage, or neurological adaptations for significant muscle growth.
Stairclimber vs Elliptical For Cardio
If cardio is your ultimate priority, the elliptical is your best bet. After comparing the use of each machine, it's clear that you can use an elliptical at a higher intensity for a more extended period.
The length of that period depends on your ability to produce ATP and oxygen to your muscles.
Comparing that to the stair climbers' focus, I see the stair master as being more directed toward muscular and anaerobic endurance development, while the elliptical is best for cardio. And real users agree, but do mention that you can use either for cardio if you're strategic.
"Elliptical vs stairmaster: They both recruit the gluteus muscles and your quads. Note that the stairmaster will mostly use your gluteus muscles. It's also repeating one movement in a small range of motion while the elliptical has a greater range. Because of the range of motion and the fact that you can use your hands, It will then be easier to reach a cardio effective effort on the elliptical.
If you get the kick out of one particular machine, use that one. Cardio can take a toll on you so you want to make it easier on yourself. Choosing the machine is a way, but the best option is finding different training methods. Try dpin intervals, aiming for a set distance or number of burned calories, travel the biggest distance in 10 or 20 minutes, etc." (source)
Stair Climber Or Elliptical For Weight Loss
Weight loss is a bit tricky. Technically the elliptical machine is going to burn more calories. As calories in vs. calories out is the most critical variable in successful weight loss, it would make sense that the elliptical is better.
But it's not that simple.
We need to consider the mitigation of muscle loss as well since greater muscle mass burns more calories throughout the day. The stair climber is the winner in this arena, at least for the lower body. It will also likely cause more muscle damage, requiring more energy to recover.
All that said, it's a tough call. However, if I had to choose one purely on fat loss, it would probably go with the elliptical machine. You can burn some serious calories and support weight loss goals using our Best Elliptical Workout for Weight Loss.
So, what do real users say? A Reddit thread shows multiple commenters favoring the elliptical, with one user saying:
"My knees are terrible at times and I absolutely love the elliptical. It is easier on my body, but I can still get a great workout in. Most elliptical have different "programs" you can do (Fat burn, cardio, hills, etc) so I try and mix that and the intensity up. There are hundreds of good workouts you can do on the elliptical as well."
Another user on the same thread explains:
"Elliptical is how I've lost my 85 lbs almost exclusively. My favorite and really low impact, plus easy to change resistance and push your body in different ways."
Elliptical vs Stairmaster: Cost Comparison
While a Stairmaster refers explicitly to an often branded, revolving staircase that we generally think of, there are a variety of stair stepper machines.
A simpler design using pneumatics will be cheaper, and you can find these in the $400-$600 range.
On the other hand, Starimasters are much more complex and require much more construction. You should expect to pay at least $1,500 for one worth having. Stairmaster brand name versions can be well over $3000, and a commercial grade can go up to $12,000.
To give you an idea, a premium option is the StairMaster 10G, which includes OverDrive Training Mode, leading to an incredibly tough workout, as it replicates pushing or carrying a load upstairs. It also has a 10" LCD monitor OpenHub™ console that includes a USB port and Bluetooth connectivity, in addition to the ability to connect to Apple and Samsung Galaxy Watches. This commercial-grade stair stepper is $11,599.
You may not want to break the bank by purchasing this for your home gym, but keep an eye out for it at your gym. If you see they have it, definitely use it!
On the flip side, a more budget-friendly option for someone looking to expand their home gym is the Sunny Health- SF-E3919. It can hold up to 260 pounds and includes pulse-sending grips, 8 levels of resistance, and dynamic handlebars. This stairclimber costs $449.99.
This versatile machine combines the best of stepping and striding in one intense movement. Climb to a vertical height of 9 inches and stride a horizontal distance of 5 inches...
If you want to look at even more price points, read our article: 9 Best Stair Steppers For All Budgets.
Elliptical machines seem to range anywhere from $100-$3000, but fortunately, there are a few great options for less than $1000.
If you have a bigger budget, a premium option is the Bowflex Max Total 16, which is $1,999 and includes bluetooth connectivity, a large touchscreen, 6 different handgrips, and a one-year JRNY® membership (you get tons of workouts with it!).
Exclusively available from Bowflex. Built-in JRNY® experience. 1-year JRNY membership ($149 value) included with purchase...
Alternatively, you can get a more scaled-back version, like Sunny Health Fitness SF-E902, for $100.
For more great options and price points, check out our article on the 8 Best Elliptical Machines For All Budgets. And for those with smaller budgets, we've got you covered with these 8 Best Elliptical Machines Under $1000.
Elliptical vs Stair Climber: Summary
We just went over a ton of information! To help you digest it all, here's a table highlighting each piece of equipment's features, price points, and best options.
|
|
Stairmaster |
Elliptical |
|
What is it? |
A stair-climbing machine that replicates climbing stairs. |
Mimics running or walking with suspended feet |
|
Design |
Rotating staircase with angled handrails and control center at the top |
Two long attachments connected to a circular wheel with handles |
|
Muscles worked |
Glutes |
Quadriceps |
|
Calories burned (30 minutes) |
125lb person: 180 calories |
125lb person: 270 calories |
|
Pros |
Builds lower body muscle |
Provides full-body workout |
|
Cons |
Intense for beginners |
Odd motion |
|
Cost Range |
$400-$12,000 (depending on model and brand) |
$100-$3,000 (depending on model and brand) |
|
Products |
FAQs
Here are some of the more frequently asked questions about the elliptical versus Stairmaster.
Does the Stairmaster burn fat or build muscle?
The Stairmaster has the unique ability to perform both of these adaptations. You can adjust the movement and settings to better suit whichever you need.
Which cardio is best for fat loss?
All cardio is great for fat loss. The best is the one that you can adhere to for the longest.
Can the elliptical build muscle?
The elliptical machine will only build muscle in those with a low level of development. There is minimal resistance through a small range of joint flexion and extension, which doesn't bode well for muscle growth. The elliptical is better for things like LISS cardio and HIIT.
How long is a good stair climber workout?
This can depend on the purpose and the goal you are trying to achieve. That said, a good cardio session should be 30-45 minutes.
Are 15 minutes of Stairmaster good?
Fifteen minutes can be great for an anaerobic endurance exercise session or some sort of high-intensity interval training.
Will I lose weight if I do the Stairmaster every day?
It depends on what you're eating! That said, the Stairmaster will definitely help you lose weight and reduce your body weight. And the Stairmaster combined with a weight loss meal plan will definitely help!
Stairmaster vs Elliptical: Which Is Better?
The elliptical vs. Stairmaster debate is an old debate that needs to die. Both the stair climber and the elliptical machine would are excellent options for weight loss, especially when done regularly. Deciding which will provide you with a better workout program depends on your skill and goals.
Are you looking for a more challenging form of exercise to accentuate your lower body strength exercises? If so, the stair climber is definitely for you. On the other hand, if you want pure cardio and a great aerobic exercise, go for the elliptical. Or, get the best of both worlds by using them both.
For more great equipment options, check out our articles on the 8 Best Elliptical Machines For All Budgets and the 9 Best Stair Steppers For All Budgets! Trying to sit less and move more throughout the day? These 7 Best Under-Desk Ellipticals Can Help!
References:
- Harvard Health Publishing. Calories burned in 30 minutes of leisure and routine activities. Harvard Health. Published July 1, 2004. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- Olander, E. K., & Eves, F. F. (2011). Effectiveness and cost of two stair-climbing interventions-less is more. American journal of health promotion : AJHP, 25(4). https://doi.org/10.4278/ajhp.090325-QUAN-119
Garett Reid
Author