Khloé Kardashian's StairMaster Workout: Her Go-To Cardio Routine
Find out if Khloé's favorite cardio machine actually counts toward your daily step goal, the answer may surprise you.
Yes, a StairMaster counts as steps in terms of physical movement, but most wrist-worn fitness trackers undercount significantly because your hands rest on the rails, limiting wrist motion. The workout delivers 8 to 9 METs at moderate effort, roughly twice the metabolic work of brisk walking, regardless of what your tracker records.
- Trackers undercount stair steps: Wrist-based fitness trackers measure movement at the wrist, and since your hands rest on the rails, most will significantly undercount the steps you actually take.
- 8 to 9 METs versus 3.5: Stair climbing sits at roughly 8 to 9 METs at moderate effort, about twice the metabolic demand of brisk walking, so the step count comparison is basically irrelevant to the actual workload.
- 30 to 60 minutes, aerobic pace: The core of this approach is steady sessions of 30 to 60 minutes at a pace where talking is difficult but possible, not short sprints, and consistency across the week is what produces results.
- Three to four sessions weekly: Research on stair climbing and weight loss points to three to four sessions per week as the range where caloric expenditure and lower-body muscle development compound meaningfully over time.
- 8 feet: Most residential ceilings run 8 feet, which rules out machines requiring 9 feet or more, so ceiling clearance is one of the first things to confirm before choosing a stair climber for home use.
Where to start
STEPR XL+ Stair Climber Step Machine
Precor SCL 835 Commercial Stair Climber Step Machine with P31 Console
Khloé Kardashian's StairMaster Routine and Why It Works
Khloé Kardashian has been open about her training for years, and the StairMaster sits at the center of her cardio approach. She has described doing long sessions at steady to moderate intensity, often pairing the machine with strength work rather than treating it as a warmup to rush through. The consistency is the point. She uses it regularly, not occasionally, which is a big part of why it produces visible results.
What makes stair climbing worth building a routine around is the muscular demand. Unlike a stationary bike or a treadmill at a comfortable pace, a stair climber forces you to lift your full body weight with every step. Glutes, hamstrings, and quads do real work throughout. Research on weight-bearing cardio consistently shows higher caloric expenditure compared to non-weight-bearing alternatives at the same perceived effort, and stair climbing sits toward the top of that list. The caloric output on a stair climber is meaningfully higher than most people expect before they try it.
Her sessions reportedly run anywhere from 30 to 60 minutes, and she does not sprint through them. A moderate pace sustained for that duration accumulates more total work than a short intense burst followed by rest. That is a principle worth keeping in mind when you structure your own sessions.
Does a StairMaster Count as Steps, and Does It Matter?
This question comes up constantly, and the honest answer has two parts. Physically, yes, stepping on a stair climber is the same movement your legs make when climbing real stairs. The mechanical action is identical: hip flexion, knee drive, foot placement, hip extension as you push through. Your body does not know the difference between a stair climber and an actual staircase.
The second part is about tracking devices. Most wrist-worn fitness trackers measure steps through an accelerometer that detects wrist movement. On a stair climber, your hands are usually resting on the rails, which means wrist movement is minimal. As a result, many trackers undercount significantly, or register almost nothing at all. Some phones in a pocket do better because they pick up the hip motion, but the reading is still inconsistent. If your goal is to hit a daily step count on your tracker, a StairMaster session will likely leave a gap.
The more practical question is whether that gap matters for your fitness. If you are using step count as a proxy for activity level and caloric output, a 45-minute stair climber session is producing far more physiological work than 45 minutes of walking at a casual pace, even if the tracker does not reflect it. Fixating on the number misses the point. The workout is doing its job whether or not the device knows about it.
What Stair Climbing Actually Does to Your Body
The lower body emphasis is obvious, but the distribution of work changes depending on how you use the machine. Standing upright with a light grip targets glutes more directly. Leaning forward slightly shifts load toward the quads. Taking wider steps or crossing over engages the outer hip and abductors. Khloé has mentioned glute development as a specific goal, which aligns with why stair climbing is a common choice among trainers focused on posterior-chain work. If building and shaping the glutes is part of your goal, which muscles the stair climber emphasizes depends heavily on your posture and step pattern during the session.
Beyond the targeted muscle groups, stair climbing is cardiovascular in a meaningful way. It elevates heart rate into moderate to vigorous zones and keeps it there for extended periods. That sustained elevation is what drives improvements in aerobic capacity and contributes to fat oxidation over time. It is also a weight-bearing activity, which matters for bone density, an often-overlooked benefit of choosing a stair climber over a bike or rower.
The joint impact is relatively low compared to running. The stepping motion does not involve the same ground-strike force as jogging or jumping, which is why people managing knee or hip issues often tolerate stair climbing better than high-impact alternatives. That said, those with existing knee problems should check with a clinician before starting, since climbing does load the knee joint at a bent angle throughout.
Comparing StairMaster Output to Walking Steps
A brisk walking pace of around 3.5 mph generates roughly 100 steps per minute. A stair climber set to a moderate pace of 60 to 80 steps per minute produces far fewer counted steps but significantly more caloric expenditure per minute. Research on metabolic equivalents, METs, places stair climbing between 8 and 9 METs at moderate effort, compared to roughly 3.5 METs for brisk walking. That gap is large. You are doing approximately twice the metabolic work for the same amount of time, even though your step count might be half of what walking would show.
This is the core reason the step-counting framing can be misleading for stair climber users. The machines in this category, including the STEPR PRO+ which reaches 190 steps per minute at maximum output, are generating enormous training loads that simply do not translate into the kind of step numbers a tracker celebrates. At a more reasonable working pace of 70 to 90 SPM, a 40-minute session accumulates 2,800 to 3,600 physical steps, which looks modest on a dashboard next to a 10,000-step walking goal. The effort behind those numbers is not modest at all.
If you cross-shop stair climbing against other cardio formats, the metabolic output comparison tends to favor climbing. Studies examining how stair climbing compares to treadmill work at similar exertion levels generally show equivalent or higher caloric burn from the stair climber, with the added benefit of more direct lower body muscle activation.
How to Structure a Stair Climber Routine Like Khloé's
The broad shape of her approach is straightforward: consistent, moderately long sessions at a pace that is challenging but sustainable. She is not doing all-out sprints for five minutes. She is grinding through 30 to 60 minutes at a pace where conversation is difficult but possible. That falls within the aerobic zone that research identifies as most effective for fat oxidation and cardiovascular adaptation over time.
A practical starting structure for someone new to the machine looks like this:
Establish your baseline pace
Start at a pace where you can maintain proper posture for 10 minutes without holding the rails tightly for support. For most people this is 40 to 60 SPM. The goal is to find where you are working, not suffering. Gripping the rails to take weight off your legs defeats most of the cardiovascular and muscular purpose.
Build duration before intensity
Add five minutes per session rather than increasing speed aggressively. Getting to 30 to 40 minutes at a sustainable pace delivers more total work than 15 minutes at a pace you cannot control. Khloé's longer sessions reflect this logic: duration is where the output accumulates.
Introduce intervals once your base is solid
Once you can sustain 30 minutes comfortably, add short faster intervals: 30 to 60 seconds at a harder pace, then recover at your base pace for 90 seconds to two minutes. Repeat four to six times within a session. This increases total caloric expenditure without requiring a dramatically longer session.
Adjust your posture to shift the target muscle
Stand tall for glute emphasis, lean slightly forward for quad emphasis, take wider steps to target the outer hip. Varying your posture across sessions keeps the training stimulus fresh and avoids overworking a single pattern.
Pair with lower body strength work
Khloé pairs her stair sessions with weight training. The combination makes sense physiologically: the stair climber drives volume and endurance in the lower body; the strength work adds load that the climber alone cannot provide. Do the strength work before the stair session if you need to be fresh for heavy lifts, or after if the cardio is the priority.
Choosing a Stair Climber That Matches This Kind of Training
Not all stair climbers are built to handle long, regular sessions at serious output. The machines that hold up to that use are built on commercial-grade frames with smooth, consistent step mechanisms. A machine that feels jerky or inconsistent at mid-range speeds makes it genuinely harder to maintain posture and pace, which compromises the workout. Our stair climber collection covers the range from accessible home units to full commercial-grade builds, so the right starting point depends on what your training looks like week to week.
The STEPR PRO+ is a good example of a machine built for serious home use. It runs a 7-inch floating step design, reaches 190 SPM, fits through standard doorways, and clears an 8-foot ceiling, which solves the ceiling height problem that blocks some commercial units. The step height matters: a shorter step reduces the range of motion and therefore reduces glute activation per stride. If posterior chain development is part of the goal, that number is worth checking before you buy.
The STEPR XL Classic and XL+ move to a 9-inch floating step, which increases the range of motion and the muscular demand at the same step rate. Both weigh 440 pounds, which tells you something about how the frame is built. That weight comes from a commercial-grade steel frame, and it produces stability that lighter residential machines simply cannot match. The XL+ adds a swiveling 27-inch touchscreen, while the Classic uses an LED console. The workout capability is identical between them; the difference is how you interact with training content.
For a gym environment or a home gym where the investment ceiling is higher, the Precor SCL 835 represents a full commercial specification. It requires a minimum ceiling height of 9 feet 9 inches, which rules it out for many basement installations, and its design includes ingress protection against sweat and fluid that keeps the mechanism running cleanly in high-use settings. The P31 console includes HIIT intervals and geographically-inspired milestone workouts built in, which is a different approach to built-in content than the STEPR line's touchscreen model.
Side-by-Side: How These Machines Compare
The table below covers the four machines most relevant to this kind of training. Step height, top speed, and price are the three variables that drive most decisions at this level.
| Model | Step height | Max speed | Price |
|---|---|---|---|
| Precor SCL 835 Commercial Stair Climber Step Machine with P31 Console |
Not published | Not published | $10,440 |
| STEPR XL+ Stair Climber Step Machine |
9 in | 190 SPM | $8,999 |
 STEPR XL Classic Stair Climber Step Machine |
9 in | 190 SPM | $7,999 |
 STEPR PRO+ Stair Climber Step Machine |
7 in | 190 SPM | $6,749 |
All three STEPR models hit the same top speed, so the meaningful differentiator between them is the step height and the console. Step up from the PRO+ to the XL series and you gain two inches of range of motion per stride. Over a 40-minute session at 70 SPM, that adds up to a substantial difference in total hip and glute activation. The Precor commands its price through commercial pedigree and build quality rather than headline specs, and it is best evaluated by anyone who needs a machine that can handle multiple daily users without degrading over time.
Stair Climbing for Weight Loss: What the Reality Looks Like
Khloé's physical transformation is often cited in the context of stair climbing, but it is worth being clear about what is driving the result. Stair climbing contributes through high caloric expenditure per session and meaningful muscle development in the lower body. That muscle development raises resting metabolic rate, which compounds over time. Neither effect is instant, and neither works without the dietary side of the equation being addressed. The machine is a strong tool; it is not the whole answer.
Research on stair climbing and weight loss outcomes consistently shows it outperforming lower-intensity cardio in caloric expenditure over comparable durations. Three to four sessions per week of 30 to 45 minutes each is enough volume to produce measurable cardiovascular and body composition changes over eight to twelve weeks, assuming the rest of the routine and diet are aligned. The key variable is consistency, not any single heroic session.
One thing worth watching: leaning heavily on the rails during a stair session drops the caloric output significantly, sometimes by 30 percent or more according to exercise science research on supported versus unsupported stair climbing. It also unloads the glutes, which defeats the purpose for anyone targeting that area. Use the rails for balance when needed, but keep the weight on your legs. That single habit adjustment often makes a bigger difference than changing speed or session length.
Home Installation and the Ceiling Height Problem
One of the less obvious barriers to getting a stair climber home is ceiling clearance. The Spirit CSC900, for instance, specifies a minimum ceiling height of 9 feet, and the Precor SCL 835 calls for 9 feet 9 inches. Most residential spaces run 8 feet, which rules those machines out entirely. The STEPR PRO+ and XL series were specifically engineered to work in standard-ceiling environments, and both models fit under an 8-foot ceiling, which opens them up to basement and garage gym installations that commercial units cannot reach.
Weight is the other consideration. The STEPR XL machines weigh 440 pounds, which means placement is essentially permanent once you have chosen a spot. The PRO+ is lighter but still requires planning around floor surface and load-bearing capacity, particularly in upper-floor installations. If you are comparing the home experience to a gym setting, our article on what separates a commercial unit from a home model covers the build differences in more depth.
Assembly for the STEPR line is quoted at approximately 45 minutes. The machines ship in pieces and require two people to assemble comfortably given the frame weight. Neither the STEPR models nor the Precor include built-in subscription requirements, which is worth noting for anyone who has dealt with ongoing content fees on other connected fitness equipment. Content access on the STEPR comes with the machine. On the Precor, the console's workouts are baked in at the hardware level.
For anyone still deciding between a dedicated stair climber and other cardio formats, the machine compares well to elliptical trainers in terms of lower body engagement and caloric output. The elliptical is lower impact in absolute terms, but it also provides less glute activation and fewer bone density benefits. Which matters more depends entirely on your goals. Browsing the broader range of cardio machines alongside stair climbers makes sense if you are still weighing options, particularly if the space or budget requires a single machine to handle multiple training purposes.
More stair climbers worth a look
STEPR XL Classic Stair Climber Step Machine
STEPR PRO+ Stair Climber Step Machine
Frequently asked questions
Is a stair climber a good fit for someone who wants results similar to Khloé Kardashian's routine?▾
If your goals involve lower body development, particularly glutes and hamstrings, combined with sustained cardiovascular work, a stair climber is one of the most efficient tools available. The key is consistency at moderate intensity over 30 to 60 minutes, not sprinting through short sessions. That sustained effort is what drives the kind of results that make stair climbing a staple for serious training routines.
Does using a StairMaster actually count as steps toward a daily goal?▾
The movement itself is genuine stepping, so physically yes, every rep is a real step. The problem is that most wrist-worn trackers use accelerometers that detect wrist movement, and your wrists barely move on a stair climber. A 40-minute session at 70 to 90 steps per minute accumulates 2,800 to 3,600 physical steps, but your tracker may show far fewer. Clipping a small pedometer to your waistband gives a much more accurate reading.
How safe is stair climbing for people with knee or hip concerns?▾
Stair climbing is lower impact than running or jumping because there is no hard ground strike involved. Many people who find jogging uncomfortable tolerate it reasonably well. That said, the knee stays under load at a bent angle throughout each step, so anyone with an existing knee condition should check with a clinician before starting, rather than assuming it is automatically safe.
What does a quality home stair climber cost, and what does that buy you?▾
Serious stair climbers start in the range that reflects commercial-grade construction. The Stepr PRO+, for example, is priced at $6,749 and includes a commercial-grade steel frame, 7 in floating steps, speeds up to 190 SPM, auto-stop and laser safety sensors, and no ongoing subscription requirement. Moving up to the Stepr XL Classic at $7,999 or the XL+ at $8,999 adds larger 9 in floating steps and a swiveling 27 in HD screen on the top model.
How long does setup take, and do these machines fit in a typical home gym space?▾
Assembly on the Stepr XL models takes around 45 minutes according to the manufacturer, and both the XL Classic and XL+ are built to fit tall ceilings. The Stepr PRO+ and PRO Classic are designed to fit through standard doorways and under 8 ft ceilings, which makes them more practical for basement or garage setups. The Precor SCL 835 requires a minimum ceiling height of 9 ft 9 in, so measure carefully before ordering that one.
What are the ongoing costs once a stair climber is set up?▾
Electricity draw is modest since stair climbers are mechanically driven rather than motor-powered in the same way a treadmill is. None of the Stepr models require a subscription for their training content, which removes a recurring cost that other connected equipment categories often carry. Maintenance is relatively straightforward given the simple step mechanism, though keeping the rails and step surfaces clean and checking for wear periodically is worth building into your routine.
How do I size a stair climber correctly for my height and fitness level?▾
Step height matters more than most buyers realize. The Stepr XL models use 9 in floating steps, while the PRO series uses 7 in floating steps, which suits a wider range of ceiling heights and body types. Taller users generally benefit from the longer stride that a larger step depth allows. Speed range is the other variable: all three Stepr models top out at 190 SPM, so the choice between them comes down to step size, ceiling clearance, and console preference rather than performance ceiling.
What is the most common mistake people make when starting a stair climber routine?▾
Leaning heavily on the handrails is probably the biggest one. It offloads a significant portion of your body weight and reduces the muscular and cardiovascular demand of the session, which is the opposite of what you want. Khloé's approach of sustained moderate-intensity work without rushing is actually a good template: a light grip for balance, an upright or slightly forward posture, and a pace you can hold for 30 to 60 minutes will produce far better results than white-knuckling the rails at a pace that feels impressive.
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