Khloé Kardashian's StairMaster Workout: Her Go-To Cardio Routine
Discover the intense StairMaster sessions that help Khloé Kardashian maintain her jaw-dropping physique year-round.
Key Takeaways
- StairMaster is central: The StairMaster has been a cornerstone of Khloé Kardashian's cardio routine for years, praised for its low-impact yet high-intensity results.
- Consistency over intensity: Khloé's approach emphasizes showing up regularly rather than pushing to extremes every single session.
- Full-body benefits: Stair climbing targets the glutes, hamstrings, quads, and core simultaneously, making it one of the most efficient cardio machines available.
- Pair with strength training: Khloé combines her StairMaster sessions with resistance work to build lean muscle and maximize fat burning.
- Accessible for all levels: The StairMaster's adjustable speed and interval settings make it suitable whether you're a beginner or a seasoned athlete.
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STEPR PRO Classic Stair Climber Step Machine
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Why Khloé Kardashian's Workout Has Captured Everyone's Attention
When it comes to celebrity fitness transformations, few have been as publicly documented — or as genuinely inspiring — as Khloé Kardashian's. Over the past decade, Khloé has been remarkably open about her fitness journey, sharing workout clips, gym selfies, and honest conversations about the mental and physical work involved. And at the heart of her cardio routine sits one machine: the StairMaster.
The Khloé Kardashian workout isn't about crash diets or unsustainable punishing sessions. It's built on a foundation of consistent, purposeful movement — and the StairMaster fits that philosophy perfectly. Unlike the treadmill or elliptical , the StairMaster demands active engagement from the body's largest muscle groups with every single step, delivering cardiovascular conditioning and lower-body sculpting at the same time.
Understanding what makes her routine work — and why the StairMaster is such a powerful tool — can help you apply the same principles to your own fitness goals, regardless of where you're starting from.
Inside Khloé's StairMaster Sessions
Khloé Kardashian has referenced her love of the StairMaster across interviews, social media, and her app content over the years. Her trainer, Gunnar Peterson — one of Hollywood's most respected strength and conditioning coaches — has spoken about building her program around a mix of resistance training and targeted cardio, with the StairMaster serving as a primary cardio tool.
A typical Khloé StairMaster session runs between 30 and 60 minutes, depending on the day's overall workout structure. She often uses the machine at a moderate-to-challenging pace rather than going all-out from the start, which aligns with research showing that sustained moderate-intensity cardio is highly effective for fat oxidation and cardiovascular health over time.
Interval training also plays a role. By alternating between periods of faster climbing and recovery paces, she keeps her heart rate elevated in a productive zone while preventing the plateau effect that can come from doing the same steady-state session every day. This kind of high-low interval structure on the StairMaster has been shown in studies to improve VO2 max and metabolic efficiency more effectively than flat-paced cardio alone.
Why the StairMaster Delivers Results
The StairMaster isn't just a celebrity trend — it's a scientifically sound piece of cardio equipment with a loyal following among athletes, physical therapists, and everyday gym-goers alike. The reason it works so well comes down to the mechanics of the movement itself.
Climbing stairs is a compound, functional movement. Unlike walking on a flat treadmill, each step on the StairMaster requires you to push through your heel and mid-foot while driving upward, activating the glutes, hamstrings, quads , and calves in a coordinated sequence. Your core engages to maintain upright posture, and your hip flexors work to lift your legs against gravity. The result is a full lower-body and core workout happening simultaneously with your cardiovascular training.
- Calorie burn: A 155-pound person can burn approximately 180–260 calories in 30 minutes on the StairMaster, depending on speed and intensity — comparable to jogging but with significantly less joint stress.
- Glute activation: Studies on stair-climbing mechanics consistently show superior glute activation compared to walking or cycling, which is a key reason the StairMaster is prized for building and toning the posterior chain.
- Bone density: The weight-bearing, upward-push nature of stair climbing places healthy stress on bones in the legs and hips, supporting long-term bone density — an important consideration, especially for women.
- Cardiovascular efficiency: Because it elevates heart rate quickly and maintains it steadily, the StairMaster is excellent for improving aerobic capacity over time.
For Khloé — who has spoken openly about wanting functional strength and energy alongside aesthetics — the StairMaster checks every box. It's not just about looking a certain way; it's about building a body that performs well and feels strong.
The Broader Khloé Kardashian Workout Structure
The StairMaster doesn't exist in isolation within Khloé's fitness routine. To understand why her results are so consistent, it helps to look at how her cardio fits within a larger, well-structured weekly program.
Gunnar Peterson has described her training week as a combination of strength training and cardio, typically training five to six days per week. Resistance sessions focus on heavy compound lifts — squats, deadlifts, lunges, and hip thrusts — combined with isolation work for the upper body. The StairMaster and other cardio modalities are often used as a warm-up before lifting, as a finisher after strength work, or as a dedicated cardio day on its own.
This structure reflects a well-established principle in exercise science: combining resistance training with cardiovascular conditioning produces better body composition outcomes than either modality alone. The strength work builds metabolically active lean muscle, while the cardio — especially the sustained StairMaster sessions — improves the body's ability to use fat as fuel.
- Monday: Lower-body strength + 20-minute StairMaster finisher
- Tuesday: Upper-body strength + core work
- Wednesday: 45-minute StairMaster intervals (dedicated cardio day)
- Thursday: Full-body strength training
- Friday: Lower-body focus + 20-minute StairMaster warm-up
- Saturday: Active recovery — yoga, walking, or light stretching
- Sunday: Rest
Consistency with this kind of structured approach — rather than sporadic intense workouts — is what drives the kind of sustainable transformation Khloé has spoken about publicly. It's a rhythm that respects recovery while keeping the body progressing.
Getting the Most Out of Your StairMaster Sessions
One of the most common mistakes people make on the StairMaster is hunching over and leaning heavily on the side rails. While it might feel easier, it significantly reduces the workload on your lower body and compromises your posture. Khloé's trainers have emphasized upright form — chest up, core braced, hands barely resting on the rails for balance only.
Here are the key technique points that will maximize your results and keep your joints healthy:
- Stand tall: Keep your spine neutral and your chest lifted. Avoid rounding forward or collapsing into the rails.
- Full foot contact: Press through the whole foot rather than just the toes. This ensures better glute and hamstring activation.
- Don't death-grip the rails: Light fingertip contact for balance is fine; bearing weight through your arms defeats the purpose and burns far fewer calories.
- Control your pace: Start conservative. A pace that allows you to hold a conversation is a good benchmark for moderate-intensity cardio.
- Use intervals strategically: Try 2 minutes at a challenging speed followed by 1 minute at recovery pace. Repeat for the duration of your session.
Advanced users can increase the challenge by adding a weighted vest, taking wider lateral steps to target the hip abductors, or alternating between single-step and double-step climbing. These variations keep sessions fresh and continue pushing the body to adapt.
The Mental Side of Khloé's Fitness Journey
What often gets overlooked in discussions of the Khloé Kardashian workout is the mental and emotional dimension she has spoken about candidly. Khloé has discussed using exercise — particularly cardio sessions like the StairMaster — as a form of stress relief and emotional regulation during some of the most difficult periods of her life.
This isn't incidental. Research consistently supports the relationship between vigorous aerobic exercise and improved mood, reduced anxiety, and better stress resilience. The rhythmic, repetitive nature of stair climbing can be meditative, providing a structured space to process thoughts while the body works. Many of Khloé's gym posts show her with headphones in, suggesting that music or podcasts play a significant role in making longer cardio sessions both enjoyable and mentally restorative.
Treating exercise as self-care rather than punishment is a mindset shift Khloé has championed openly — and it's one that exercise psychology research strongly supports. When you connect your workouts to how they make you feel rather than solely how they make you look, adherence improves dramatically. That consistency, compounded over months and years, is where real transformation happens.
Choosing the Right Stair Climber for Your Home Gym
Inspired by the Khloé Kardashian workout and ready to bring a stair climber into your own space? There are several key factors to consider before investing in a machine.
Step type matters more than most people realize. Traditional StairMaster machines use revolving pedals that mimic continuous climbing, while step-mill styles feature an actual rotating staircase. Both are effective, but the step-mill tends to offer a more natural stride pattern and is often preferred by serious users.
Resistance range and programming determine how much the machine can grow with you. Look for units offering at least 20 speed or resistance levels, with pre-programmed interval workouts built in. Manual control is also important for users who prefer to customize their sessions on the fly.
Build quality and footprint are practical considerations for home use. Commercial-grade machines are built for heavy daily use but require significant floor space and investment. For home gyms, mid-range options from reputable brands offer a strong balance of durability, features, and footprint without the commercial price tag.
- Budget range ($500–$1,200): Compact step climbers ideal for light-to-moderate use, suitable for beginners and intermediate users.
- Mid-range ($1,200–$3,000): Full-sized stair climbers with robust programming, higher step capacities, and better long-term durability.
- Premium ($3,000+): Commercial-grade step mills with near-gym-quality performance, advanced consoles, and extended warranties.
Whichever tier you choose, prioritize a machine with a solid warranty, accessible customer support, and user reviews that speak to long-term reliability. A stair climber that breaks down after six months serves no one.
Frequently Asked Questions
How often does Khloé Kardashian use the StairMaster in her workout routine?
Khloé Kardashian has been open about training five to six days per week, with the StairMaster serving as a cornerstone of her cardio sessions. She often uses it as a warm-up or standalone cardio block, logging anywhere from 20 to 45 minutes per session depending on her goals that day.
What StairMaster settings or speed does Khloé typically train at?
Khloé and her trainers have referenced moderate-to-high intensity levels, often working in the range of levels 8 to 12 on a standard StairMaster to keep her heart rate elevated. This range is challenging enough to drive calorie burn and glute activation without sacrificing form over a long session.
What are the main fitness benefits of following a StairMaster routine like Khloé's?
Regular StairMaster training builds lower-body strength in the glutes, hamstrings, and quads while simultaneously delivering a high-calorie cardiovascular burn — a combination that supports body recomposition. It is also lower impact than running, making it easier on the knees and hips during frequent training weeks.
Is the StairMaster good for weight loss, or is it more of a toning exercise?
The StairMaster is highly effective for both goals simultaneously because it elevates your heart rate into fat-burning zones while recruiting large muscle groups that build lean muscle tone. A 45-minute moderate-intensity session can burn between 300 and 500 calories depending on your body weight and the resistance level you choose.
Can beginners follow Khloé Kardashian's StairMaster workout safely?
Beginners can absolutely use the StairMaster, but they should start at lower intensity levels — around 4 to 6 — and limit sessions to 15 to 20 minutes while building cardiovascular endurance. It is important not to lean heavily on the handrails, as doing so reduces muscle engagement and puts unnecessary strain on the wrists and shoulders.
How much does a commercial-grade StairMaster cost if you want to train like Khloé at home?
A genuine StairMaster-brand step mill — the rotating staircase style Khloé uses — typically ranges from $3,000 to $7,000 new, with certified refurbished models available between $1,500 and $3,000. More compact stair stepper alternatives can be found for $200 to $800, though they differ in feel and durability from a commercial unit.
Does Khloé Kardashian combine the StairMaster with strength training or other exercises?
Yes, Khloé pairs her StairMaster cardio with a structured strength training program that emphasizes lower-body sculpting exercises such as hip thrusts, lunges, and cable kickbacks. Her trainer has noted that the StairMaster is used strategically to complement lifting days rather than replace them, supporting both fat loss and muscle definition simultaneously.
How much space does a StairMaster step mill require for a home gym setup?
A full-size commercial StairMaster step mill typically requires a floor footprint of approximately 4 feet wide by 5 feet deep, plus adequate ceiling height of at least 10 feet to safely step at full height. You should also factor in a surrounding safety buffer of at least two feet on each side when planning your home gym layout.
How often does Khloé Kardashian use the StairMaster in her workout routine?
Khloé Kardashian has been open about training five to six days per week, with the StairMaster serving as a cornerstone of her cardio sessions. She often uses it as a warm-up or standalone cardio block, logging anywhere from 20 to 45 minutes per session depending on her goals that day.
What StairMaster settings or speed does Khloé typically train at?
Khloé and her trainers have referenced moderate-to-high intensity levels, often working in the range of levels 8 to 12 on a standard StairMaster to keep her heart rate elevated. This range is challenging enough to drive calorie burn and glute activation without sacrificing form over a long session.
What are the main fitness benefits of following a StairMaster routine like Khloé's?
Regular StairMaster training builds lower-body strength in the glutes, hamstrings, and quads while simultaneously delivering a high-calorie cardiovascular burn — a combination that supports body recomposition. It is also lower impact than running, making it easier on the knees and hips during frequent training weeks.
Is the StairMaster good for weight loss, or is it more of a toning exercise?
The StairMaster is highly effective for both goals simultaneously because it elevates your heart rate into fat-burning zones while recruiting large muscle groups that build lean muscle tone. A 45-minute moderate-intensity session can burn between 300 and 500 calories depending on your body weight and the resistance level you choose.
Can beginners follow Khloé Kardashian's StairMaster workout safely?
Beginners can absolutely use the StairMaster, but they should start at lower intensity levels — around 4 to 6 — and limit sessions to 15 to 20 minutes while building cardiovascular endurance. It is important not to lean heavily on the handrails, as doing so reduces muscle engagement and puts unnecessary strain on the wrists and shoulders.
How much does a commercial-grade StairMaster cost if you want to train like Khloé at home?
A genuine StairMaster-brand step mill — the rotating staircase style Khloé uses — typically ranges from $3,000 to $7,000 new, with certified refurbished models available between $1,500 and $3,000. More compact stair stepper alternatives can be found for $200 to $800, though they differ in feel and durability from a commercial unit.
Does Khloé Kardashian combine the StairMaster with strength training or other exercises?
Yes, Khloé pairs her StairMaster cardio with a structured strength training program that emphasizes lower-body sculpting exercises such as hip thrusts, lunges, and cable kickbacks. Her trainer has noted that the StairMaster is used strategically to complement lifting days rather than replace them, supporting both fat loss and muscle definition simultaneously.
How much space does a StairMaster step mill require for a home gym setup?
A full-size commercial StairMaster step mill typically requires a floor footprint of approximately 4 feet wide by 5 feet deep, plus adequate ceiling height of at least 10 feet to safely step at full height. You should also factor in a surrounding safety buffer of at least two feet on each side when planning your home gym layout.
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