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The simplest StairMaster routine is simply climbing for calories. Even 20 minutes of ascent can burn as many as 300 calories in a moderate workout. To make the most of your time, keep the speed at moderate to high; the faster your body moves, the more calories you burn. Keeping strokes at 8 to 10 inches will maximize your energy output.
While climbing, be sure to maintain a vigorous pace without pushing yourself to exhaustion. A good sign is your breathing. Your breath should be rapid, but not so much that you can't carry on a conversation. -
To build strength in the large muscles of your upper legs (quadriceps, hamstrings and even gluteous maximus), lengthen the stair strokes so you're just barely starting to stretch and reach. Keeping the speed slow, climb for 10 to 15 minutes. This reaching forces the muscles to work harder to pull you up the stairs, thus building strength more quickly than a cardio-focused workout.
While climbing, listen to your legs. They should start to burn pretty early on, but be sure to ease off if you feel them begin to cramp. If you feel pain at the farthest point of extension, shorten the stair strokes to prevent muscle pulls. -
Most people want to sculpt their calves and their rears. Luckily, this can be accomplished with the same small modification. Doing either of the routines above, simply stand only on the balls of your feet. This moves your body weight up onto your calves and rear end, but focusing the bulk of the workout on those muscle groups.
When doing this, ease off immediately if you experience cramping. It's advisable to alternate sculpting with regular workouts, i.e. five minutes sculpting, then five minutes regular, then five more minutes sculpting. - As always, use proper common sense and caution when exercising. StairMaster are a poor choice for people with knee problems. Stop exercising immediately if you feel dizzy or lightheaded. If you are just beginning a new exercise regimen, consult your doctor before getting started.
