StairMaster vs Treadmill: Which One is Better for Cardio & Weight Loss?

Dec 3, 2024

By Spencer Cawley

StairMaster vs Treadmill: Which One is Better for Cardio & Weight Loss?

Key Takeaways

The StairMaster provides an intense, low-impact workout primarily targeting the lower body.
Treadmills offer more workout variety and can burn more calories with high-intensity routines.
Running or performing HIIT on a treadmill can exceed the calorie burn of a StairMaster workout.
StairMasters are excellent for building lower body strength and endurance.
SOLE treadmills come with incline/decline features and adjustable speeds, making them versatile for various fitness goals.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes.

Featured Product

StairMaster: The StairMaster offers a challenging and effective cardiovascular workout that targets the lower body. With a variety of models available, such as the StairMaster 10G, StairMaster 8G, and StairMaster FreeClimber, users can choose a machine that suits their fitness level and space requirements.
SOLE Treadmills: Starting at $1149.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level. Our intuitive consoles track progress, and the extensive warranties highlight their quality.

StairMaster vs Treadmill: Quick Comparison

Let's start with a quick comparison of these two popular cardio machines:

Feature	StairMaster	Treadmill
Workout Type	Simulates climbing stairs	Simulates walking, jogging, or running
Muscles Targeted	Primarily engages the glutes, quadriceps, hamstrings and calves	Engages the legs, glutes and core (varies with incline)
Impact on Joints	Low impact, gentle on the knees and ankles	Impact varies - walking has lower impact, running can be more strenuous
Calorie Burn	Generally burns more calories per minute than walking on a treadmill	Calorie burn depends on intensity, speed and incline - running and steep inclines can burn more calories than StairMaster
Intensity	Provides a high-intensity, full-body workout	Intensity can vary greatly from walking to sprinting and steep incline training
Versatility	Limited to stair climbing exercises	Highly versatile with options to walk, jog, run and adjust incline
Space Requirement	Typically larger and taller	Generally more compact
Learning Curve	Can be challenging for beginners	User-friendly and adjustable to various fitness levels
Cost	Often more expensive	Wide range of prices, generally more affordable

Benefits of the StairMaster

Targets the glutes, hamstrings, quads, and calves intensely.
Provides a low-impact workout, reducing stress on joints.
Improves cardiovascular endurance and lower body strength.

Benefits of Treadmills

Facilitates a variety of workouts, including walking, jogging, running, and HIIT.
Allows for incline and decline adjustments to simulate different terrains.
Can burn more calories, especially during high-intensity workouts.

Choosing Based on Your Goals

If your primary aim is to build lower body strength and endurance while minimizing joint impact, the StairMaster might be the better option. However, if you are looking for a versatile machine that offers various workout options and potentially higher calorie burns, the treadmill could be more suitable.

Calorie Burn and Intensity

StairMaster Calorie Burn

The StairMaster provides a high-calorie burn while being low-impact on the joints: on average, a 155-pound person burns approximately 216 calories in 30 minutes on a StairMaster, making it an excellent choice for those looking to lose weight and tone their lower body.

Treadmill Calorie Burn

Treadmills offer a range of workout intensities, from walking to high-intensity running. Because of this versatility, the calorie burn on a treadmill can vary significantly. For instance, running at 5 mph can burn around 288 calories for a 155-pound person, while running at 6 mph increases that to 360 calories in the same time frame - higher intensities such as running or HIIT yield the most significant calorie burns.

High-Intensity Interval Training (HIIT)

HIIT workouts are highly effective for burning calories and improving cardiovascular fitness. Both the StairMaster and treadmill can be used for HIIT, but treadmills offer more flexibility in terms of speed and incline adjustments. Here are some tips for maximizing your calorie burn during HIIT sessions:

Alternate between high-intensity bursts and low-intensity recovery periods.
Use the incline feature on the treadmill to increase workout intensity.
Incorporate short sprints or fast-paced steps on the StairMaster.

For example, at SOLE, all our treadmill models come with 15 incline levels and 0-12 MPH speed - only the F85 and TT8 have additional 6 decline levels.

Impact on Joints

StairMaster Impact

The StairMaster offers a low-impact workout, which is gentler on the joints compared to high-impact activities like running - as such, it’s a sound option for individuals with knee or hip problems. The stepping motion mimics natural stair climbing, providing a challenging workout without the jarring impact associated with running.

Here’s how the StairMaster 10G looks (image courtesy of StairMaster).

Treadmill Impact

Treadmills can vary in their impact on joints depending on the type of workout performed. Walking on a treadmill is relatively low-impact, similar to the StairMaster, however, running, especially at higher speeds, can place more stress on the knees and ankles.

Low-Impact Alternatives

If you are concerned about joint impact, there are a few low-impact alternatives you can consider:

Elliptical machines: These provide a smooth, gliding motion that is easy on the joints.
Stationary bikes: Cycling has a low-impact cardio workout that strengthens the lower body.
Swimming: This full-body workout is gentle on the joints while providing excellent cardiovascular benefits.

Workout Variety

Stairmaster Routines

On the StairMaster, you can vary your workouts by adjusting the speed and duration of your sessions. Some popular routines include:

Steady-state climbing: Maintain a consistent pace for a set duration to build endurance.
Interval training: Alternate between high-speed bursts and slower recovery periods.
Step variations: Incorporate side steps, crossover steps, or skip steps to target different muscles.

Treadmill Workouts

Treadmills offer a wide range of workouts, from walking and jogging to high-intensity running. Here are some options to consider:

Incline walking: Increase the incline to simulate hill walking and boost calorie burn.
Interval running: Alternate between sprints and recovery periods for a high-intensity workout.
Long-distance running: Set a steady pace for an extended period to build endurance.

Combining Both for Best Results

For the best results, consider incorporating the StairMaster and treadmill into your workout routine to reap the benefits of both machines, providing a comprehensive cardio workout that targets different muscle groups and keeps your workouts varied and exciting.

Beginner Friendliness

Ease of Use

Both the StairMaster and treadmill are relatively easy to use, but they do have some differences. The StairMaster involves a simple stepping motion, which most people can pick up quickly. Treadmills, on the other hand, offer more options for speed and incline adjustments, which might require a bit more familiarity with the controls.

For beginners, it's crucial to start slow and gradually increase the intensity of your workouts. Here's a simple plan to get started:

Start with a 5-10 minute warm-up at a comfortable pace.
Gradually increase the speed or incline every few minutes.
Cool down with a 5-minute slow walk or gentle stepping.

Learning Curve

The learning curve for using a StairMaster is relatively short: the primary focus is on maintaining balance and a steady stepping rhythm. Treadmills might take a bit longer to master due to the various settings and workout options, however, most modern treadmills, like those from SOLE, come with user-friendly interfaces that make it easier to get started.

For example, all our treadmills come with pre-programmed and user-defined exercise routines that allow users to either start using the machine right away or to customize the workout according to personal health goals.

Safety Tips

Here are some tips to ensure you stay safe while working out:

Always use the handrails on the StairMaster, especially when increasing speed.
On the treadmill, start at a low speed and gradually increase as you get comfortable.
Keep your focus on your form and posture to prevent injuries.
Stay hydrated and take breaks if you feel fatigued.

Equipment Availability

Home Gym Considerations

Treadmills are more common in home gyms due to their versatility and wide range of available models. SOLE treadmills, for instance, offer various features like incline/decline adjustments and cushioned decks, making them suitable for different fitness levels.

StairMasters, while effective, are less common in home gyms due to their size and specific focus on lower body workouts. However, if you have the space and are committed to lower body training, a StairMaster can be a valuable addition to your home gym.

Gym Availability

Most commercial gyms are equipped with both StairMasters and treadmills, providing you with the flexibility to choose based on your workout preferences. Treadmills are typically more abundant, offering various models and settings to cater to different fitness levels and goals.

Cost Comparison

The cost of these machines can vary significantly depending on the brand and features. Here's a general comparison:

Machine	Cost Range
StairMaster	$2,000 - $5,000
Treadmill	$500 - $3,000

SOLE treadmills, for example, are priced between $1,149.99 and $3,899.99 - offering excellent value for their features and durability. Investing in a quality treadmill can provide long-term benefits and versatility for your cardio workouts.

Conclusion: Making Your Choice

Choosing between a StairMaster and a treadmill ultimately depends on your fitness goals, preferences, and physical condition. Both machines offer unique benefits that can help you achieve your cardio and weight loss objectives.

The StairMaster is an excellent choice for those looking to strengthen their lower body and improve cardiovascular endurance with a low-impact workout. It targets the glutes, hamstrings, quads, and calves, providing a robust lower body workout.

On the other hand, treadmills offer more versatility and higher potential calorie burns, especially with high-intensity workouts. They allow for various workout options, including walking, jogging, running, and HIIT, making them suitable for a wide range of fitness levels and goals.

Frequently Asked Questions (FAQ)

Which machine burns more calories?
While both machines can burn a significant number of calories, treadmills generally offer higher calorie burns, especially during high-intensity workouts like running or HIIT. On average, you can burn about 288 calories in 30 minutes on a treadmill, compared to 216 calories in 30 minutes on a StairMaster.

Is one better for beginners?Both machines can be suitable for beginners, but treadmills might have a slight edge due to their versatility and ease of use. Here's a quick comparison:

StairMaster: Simple stepping motion, easy to learn, low-impact.
Treadmill: Offers various workout options, user-friendly interfaces, adjustable speed and incline.

Beginners should start slow and gradually increase the intensity of their workouts on either machine.

How do they affect joint health?
The StairMaster provides a low-impact workout that is gentle on the joints, making it suitable for individuals with knee or hip issues. Treadmills can vary in their impact on joints, with walking being low-impact and running placing more stress on the knees and ankles. Modern treadmills, like those from SOLE, often come with cushioned decks to reduce impact and protect the joints.

Can I combine workouts on both machines?
Yes, combining workouts on both machines can provide a comprehensive cardio routine that targets different muscle groups and keeps your workouts varied and exciting. For example:

Use the StairMaster for lower body strength and endurance.
Incorporate treadmill workouts for higher calorie burns and cardiovascular fitness.
Alternate between the two machines to prevent workout plateaus and stay motivated.

By combining the benefits of both machines, you can achieve a well-rounded fitness routine that supports your cardio and weight loss goals.