The 25-7-2 stairmaster challenge promises stronger legs, better fitness and serious calorie burn in just 25 minutes. Experts explain who it’s good for, who should modify it, and why consistency matters more than the numbers
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As with all fitness trends, different ways of exercising come in and out of fashion but the 25-7-2 challenge is doing the rounds once again. Whilst the workout – that basically involves you climbing on the stairmaster for 25 minutes at a speed level of seven twice a week – is a firm favourite amongst fitness fans.
It is something you should step into with some trepidation according to others. And, as someone who has tried (and failed) to maintain it, let me tell you it’s an intense form of fitness – made harder by the fact you are encouraged not to hold on!
Coined by an influencer called @shutupcamilla on Tiktok, and then copied by thousands of other content creators who filmed themselves doing it, the workout is supposedly designed to help you gain core strength, and in doing so fire up your leg and arm muscles.
The fact you are encouraged not to hold onto the stairmaster handles means you are putting maximum effort into pumping your arms for balance and the overall motion of using your legs gives the body a good cardio workout.
Although the stairmaster has been around for years, the workout is appealing because it involves using just one exercise machine and following an easy set of numbers, with the added bonus of getting it done in 25 minutes.
UK-based personal trainer https://nicolechapman.com/ has mixed opinions about the workout, advising users be cautious about the social media advice of refusing to hold on.
“The advice is to use the handrails for balance when needed but the goal should be good posture and safe movement, not proving a point online,” she pointed out. “If letting go compromises your balance or form, hold on.
That aside, she explains she is all for trends that help remove decision fatigue.
“We’re living in a time where people are overwhelmed with fitness advice. They’re told to track protein, hit 10,000 steps, improve mobility, optimise recovery and strength train several times a week. Having a simple structure to follow can feel like a relief.
“The thing is, stair climbing works. It’s an efficient way to challenge the heart and lungs, improve cardiovascular fitness and build strength through the lower body. It can also be a useful tool for runners, helping to develop leg strength and endurance while strengthening the muscles that support the knees.
“As for the numbers, there’s nothing particularly special about level 7 or exactly 25 minutes. If those numbers help someone stay consistent, great. But a beginner may need a lower level or a shorter duration, while a fitter person may need more. The best programme is always the one that matches your current fitness level.
“It’s also worth remembering that part of the success of trends like 25-7-2 is marketing. Stair climbing has been around for decades, and the stairmaster itself has been in gyms for more than 40 years. What’s changed isn’t the exercise itself, it’s the packaging.”
Boredom vs benefits
Online PT coach Carly Harvey https://www.carlypt.com/ is quick to point out the 25-7-2 workout is not accessible to all people, adding: “even if someone did start this, the chances are they would give up through boredom which makes it unsustainable.
“This trend claims that you can reduce body fat and have a high chance of seeing those abs if completed,” she explained.
“Doing 25 minutes on the stairmaster at any level is challenging not just whether your fitness levels struggle but mentally it is quite boring and many people would struggle to stay on for 25 minutes. Alongside this climbing at level seven on the stairmaster especially if you’re not used to doing so would be something that you would need to build up to it’s not the sort of exercise you can jump on and do first time.”
For people who are new to exercise, one really positive aspect of the trend is that it can encourage them to move their bodies, even if they can’t keep up with the speed and length of time.
“Research on brief intense stair climbing shows that even very short protocols (as little as 3 × 20-second bouts, three days/week for six weeks) can improve fitness by 7–12% in sedentary individuals,” explained Dr Hugh Coyne, a London-based private GP at https://coynemedical.com/
“There’s good reasons why the stairmaster has become one of the most popular pieces of gym equipment in recent years. It combines cardiovascular training and strength work into a single workout. This makes it an efficient option for improving fitness, body composition and long term health.
“From a cardiovascular perspective, stair climbing is remarkably effective. Because you are continuously working against gravity, your heart and lungs are challenged more than during level walking. Regular stair climbing has been shown to improve VO₂peak, a key measure of cardiovascular fitness and one of the strongest predictors of long term health and longevity.
“Studies have also found that people who climb stairs daily have lower rates of cardiovascular disease, lower resting heart rates and a significantly lower risk of metabolic syndrome compared with those who avoid stairs.
“In my opinion, the workout is somewhere between evidence based exercise and social media marketing. It is not a scientifically validated protocol, but neither is it complete nonsense. If it encourages previously inactive people to exercise regularly, it is likely to do far more good than harm.”
