So you’ve conquered the 12-3-30 treadmill workout and perfected the 3-2-8 method (way to go!), and now you’re keen on embracing a new fitness regimen. Introducing the 25-7-2 StairMaster workout, FitTok’s latest numerical fitness sensation with a whopping 881.6 million views. Crafted by TikToker @shutupcamilla to help you “get abs in as little as six weeks,” it’s no wonder that the aforementioned routines are making room for the 25-7-2. Continue reading to learn all about the routine and its benefits from this trending FitTok craze.

What is the 25-7-2 StairMaster workout?

Let’s delve into the specifics of the workout:

  1. Adjust the StairMaster to level 7
  2. Climb for 25 minutes
  3. Repeat twice weekly

In case you missed it, all you need is a stair climber machine. It sounds straightforward, right? In theory, perhaps. If you’re new to the StairMaster or cardio in general, go at your own pace (starting at a lower level or climbing for a shorter duration and gradually progressing is absolutely fine). The objective is to maintain a consistent, moderate-intensity pace that you can sustain during the 25 minutes.

Here’s a tip: Warm up before each session, ensure you stand upright (avoid leaning on the machine), engage your core, push through your heels, concentrate on engaging your legs and glutes. Feeling ready to challenge yourself further? Try going hands-free to test your core strength. If a StairMaster isn’t accessible, duplicate the routine using stairs at a nearby park or in your building (make the most of what’s available!). For instance, begin with three sets of climbing for five minutes each at a constant pace (with a one-minute rest between sets), then gradually push yourself by increasing speed, extending climbing time, or skipping steps.


They key to abs always #absworkout #abs #gymmotivation #workoutplan #workoutroutine

♬ Believe Me – Navos

Benefits of the 25-7-2 workout

Amidst the prevailing trend of moderate-intensity exercises, the 25-7-2 holds its own merit: primarily, it’s low-impact cardio, gentler on your joints while elevating your heart rate. Studies suggest that moderate exercise could be pivotal in longevity, reducing injury risks, and promoting better sleep. Additionally, a recent study pitting moderate-intensity exercise five times a week against a thrice-weekly HIIT program revealed that the former led to decreased body fat and improved blood pressure, unlike the latter. In essence, you don’t necessarily need to go all out with HIIT to embark on a productive workout or enhance cardiovascular endurance.

Another advantage of the 25-7-2 workout? It serves as functional training, replicating real-life movements beyond a gym setting (e.g., climbing stairs), empowering you to execute daily tasks effortlessly and efficiently.


inspired by @shutupcamilla. you’re supposed to do no hands but this is literally so hard i had to hold on🫠 #fitness #stairmaster #stairmasterworkout #gym #gymmotivation

♬ BOOM – Tiesto

The final verdict

The stair climber machine is no walk in the park. If you’ve managed more than ten minutes on it without being out of breath and breaking a sweat, kudos to you. The downside? If you seek a well-rounded workout plan, relying solely on the 25-7-2 won’t suffice. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans advocate for a minimum of 150 minutes per week of moderate-intensity aerobic activity and at least two days of muscle-strengthening exercises. Incorporate strength-training sessions 2-3 times a week and mix in some brisk walking to complement the 25-7-2.

Another sobering fact: just following the 25-7-2 routine won’t magically gift you abdominal muscles. Achieving six-pack abs by summer hinges on various factors such as genetics, diet, gut health, hormones, water retention, and more. Remember, possessing a six-pack isn’t the sole measure of fitness. To sum up: Celebrate what your body can accomplish, irrespective of sporting a six-pack or not.


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