Steppers

With a stepper you bring an effective cardio machine into your home that takes up little space and delivers maximum results. You train your legs, glutes and core while working on your endurance. Thanks to the natural stepping movement a stepper is ideal for those who want to lose weight or build fitness without loading the joints. Whether you exercise at home or supplement your fitness room, a stepper is always a smart choice.

The range runs from compact mini steppers for home use to professional stair climbers and stairmasters that imitate the stepping movement of a real staircase. The main selection criteria are the type of stepping movement, the resistance control, the compactness and whether you choose a basic stepper or a professional model with training programmes. Also view our complete range of cross trainers as a supplement to your cardio training.

What is the difference between a stepper and a stairmaster?

A stepper simulates a stepping or treading movement via two pedals that move downward when you step on them. The movement is compact and the stride relatively short. Ideal for home use due to the compact dimensions and low-threshold operation.

A stairmaster, also called stair climber or stair running machine, imitates the climbing of a real staircase much more intensively. The stair treads continuously move downward like an endlessly running staircase so you are always walking upward. The movement is fuller, the calorie burn higher and the effort on your glutes, quadriceps and calves considerably more intensive than on a standard stepper. A stair climber or climbmill is therefore one of the most intensive cardio machines available. Also read our blog about starting with cardio training for more explanation about the different cardio training forms.

Which stepper suits you?

The right choice depends on your training goal, the available space and your desired training intensity. The following scenarios help you quickly find the right direction.

You want to train compactly and accessibly in a small space: A compact mini stepper is the most space-saving choice. Small in size, easy to use and store under a desk or in a cupboard. Ideal for athletes who want to exercise in between without needing a full fitness room. Combine with a heart rate monitor for insight into your training intensity.

You want to intensively train your legs and glutes with maximum calorie burn: Choose a professional stair climber or stairmaster with rotating stair treads. The continuous stair movement trains your glutes, quadriceps and calves more intensively than virtually any other cardio machine for the same time investment. One of the most effective cardio machines for athletes who want to combine targeted lower body development with high calorie burn.

You want to train low impact with knee or joint complaints: A stepper loads the joints considerably less than running or jumping. The controlled stepping movement has no landing impact and is therefore suitable for athletes who want to avoid shock loading. Always consult your physiotherapist first with serious complaints before you start. Also view our range of exercise bikes as an alternative for low impact cardio training.

You want to lose weight and are looking for an effective cardio machine for daily training: Steppers and stair climbers are particularly effective for weight loss through the combination of high calorie burn and muscle activation of the large muscle groups in the lower body. Large muscle groups burn more calories per minute than small muscle groups, making the stair climber one of the most efficient choices for fat burning.

What types of steppers and stair climbers are there?

Mini steppers and compact steppers

Small, lightweight and easy to store. Two pedals that move downward when loaded. Suitable for home use and light cardio training. The most affordable and accessible variant for athletes who want to start stepper training at home. Some models have moving arms for extra upper body training.

Stepper with arms

A stepper combined with moving arms for a full-body training where chest, back and shoulders are also involved. Similar to a cross trainer but with a stepping rather than elliptical movement. Higher calorie burn than a stepper without arms because more muscle groups are activated simultaneously.

Stair climber and stairmaster

A professional stair running machine with rotating or stepping stair treads that imitate a real staircase. High training intensity, maximum glute and quadriceps activation and excellent for calorie burn and fitness building. Larger in size than a mini stepper and more suitable for serious athletes and professional environments.

Climbmill

The most intensive variant where you climb on a continuously rotating ladder or stair ladder. Trains upper arm, shoulder and back muscles intensively in addition to legs and glutes when using the handles for climbing. Popular in high-intensity training environments and with athletes looking for an extreme cardio challenge.

Advantages of training on a stepper

Effective lower body and glute training

The stepping movement intensively activates the quadriceps, hamstrings, glutes and calves with every step. With a stair climber the glute activation is particularly high due to the complete hip extension with every step. Ideal for athletes who want to specifically develop their lower body alongside their cardio training.

Low impact for the joints

Unlike running, the stepping movement of a stepper has no hard landing impact on the joints. The foot does not completely leave the pedal or tread so shock loading is minimal. Suitable for athletes with knee, hip or back complaints who still want to train effectively.

High calorie burn

Stair climbing and stepping activate the largest muscle groups of the body. The more muscle mass you activate simultaneously, the more calories you burn per unit of time. A stair climber burns more calories per hour at average intensity than an exercise bike or cross trainer at comparable subjective effort.

Compact and space-saving

Mini steppers and compact steppers are considerably smaller than cross trainers and treadmills. They fit in small home gyms, bedrooms and even office environments. Some models are so compact they can be used under a standing desk.

What to look for when buying?

Type of stepping movement

Check whether you choose a compact pedal stepper, a professional stair climber with rotating treads or a climbmill. Each type gives a different training intensity and loads the muscles in a different way. Professional stair climbers give a fuller, more realistic stepping movement than simple pedal steppers.

Resistance control

Check how the resistance is regulated. Hydraulic resistance is simple and affordable but less accurate. Magnetic resistance is quieter, more accurate and maintenance-free. Professional models with an induction braking system give the most precise resistance control for programme-controlled training and heart rate-controlled zones.

Stability and maximum user load

Always choose a model with a maximum user load that comfortably exceeds your own body weight. An overloaded stepper wears faster and is less stable. Also check whether the model has anti-slip feet for a stable setup on smooth floors. Lay a fitness mat under the machine for floor protection and extra stability.

Console and training programmes

Basic models have a simple counter for time, steps and calories. Professional models offer multiple training programmes, heart rate measurement and app connectivity for varied and targeted training sessions. Choose the console quality that suits your training goal and usage frequency.

Our advice: Not sure whether a stepper or stair climber suits you better? Choose the stair climber if you primarily want to develop your glutes and are looking for a high calorie burn. Choose a compact stepper if space saving and low-threshold use are priorities. Visit our fitness store in Volkel to try and compare the models yourself.

Who are steppers and stair climbers suitable for?

• Home athletes who want to train effectively in a compact space without large cardio machines.
• Athletes who want to specifically train their legs and glutes in combination with cardio training.
• Athletes who want to lose weight and are looking for a cardio machine with a high calorie burn per unit of time.
• Athletes with joint complaints who want to train low impact without shock loading on knees and hips.
• Professional gyms and group classes looking for an intensive cardio machine that is popular in HIIT and interval workouts.

Combine your stepper or stair climber with other cardio equipment such as a treadmill or exercise bike for a complete and varied cardio setup at home. Also read our blog about starting with cardio training for more tips about building an effective cardio schedule.

Need help with your choice?

We will be happy to help you. You can reach our specialists by phone on +31 (0)413-256800, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about steppers and stair climbers

What is the difference between a stepper and a stairmaster?

A stepper has two pedals that move up and down for a compact stepping movement. A stairmaster or stair climber imitates the climbing of a real staircase more intensively via rotating stair treads that continuously move downward. A stairmaster is more intensive, larger and gives a fuller stepping movement. A stepper is more compact, more low-threshold and more suitable for home use in small spaces.

How many calories do you burn on a stepper?

That depends on your body weight, training intensity and duration of the training. As a guideline you burn 300 to 500 calories per hour on a stepper at average intensity. On a stair climber at higher intensity that can add up to 500 to 700 calories per hour. The large muscle groups of the lower body that are activated ensure a high calorie burn relative to the subjective effort.

Is a stepper suitable with knee problems?

For mild knee complaints a stepper is generally more suitable than running due to the lower shock loading. With serious knee complaints or after knee surgery always consult your physiotherapist first before starting. A stepper where your foot completely leaves the pedal gives more shock loading than a stepper where the foot always remains in contact with the pedal.

How large is a stepper and does it fit in a small space?

A compact mini stepper has a footprint of approximately 30 by 40cm and fits in virtually any room. A professional stair climber is considerably larger with a footprint of approximately 80 by 150cm plus free space around it. Always check the exact dimensions of the desired model and measure your available space in advance.

Which muscles do you train on a stepper?

The primary muscle groups trained are the quadriceps at the front of the upper leg, the hamstrings at the back, the glutes and the calves. With models with moving arms chest, back and shoulders are also activated. The glute activation is particularly high with a stair climber due to the complete hip extension with every step.