So you’ve mashed the 12-3-30 treadmill workout and mastered the 3-2-8 method (go girl!) and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest numbers-driven fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in just six weeks,” it’s no wonder the above regimens are stepping aside (pun intended) to make way for 25-7-2. Keep scrolling to get all the details you need to get you stepping up (about the StairMaster 25-7-2 workout), plus the benefits you can expect from FitTok’s viral trend.
What is the StairMaster 25-7-2 workout?
Let’s get into the core of the training:
- Set the StairMaster to level 7
- Climb for 25 minutes
- Repeat twice a week
ICYMI, all you need is a stair climbing machine. Seems simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a constant speed of medium intensity that you can sustain during the 25 minutes.
Hot Tip: Warm up before each session, and make sure you’re standing (don’t lean against the machine), engaging your core, and driving through your heels, focusing on leg and glut work. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to StairMaster? Recreate the regimen with stairs at a local park or at your own condo (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant speed (with one minute of recovery between each set), then challenge yourself from there by increasing your pace, increasing time spent climbing, or skipping steps. .
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Believe me – Navos
Benefits of training 25-7-2
Following the current wave of medium-intensity exercise, there’s something to be said for the 25-7-2: For starters, it’s low-impact cardio, easing your joints by raising your heart rate. Research shows that moderate exercise could be the key to living longer, reducing the risk of injury and getting more Zzz’s. Additionally, a recent study compared moderate-intensity exercise five times a week versus a three times a week HIIT program and found that the former lowered body fat and improved blood pressure while the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat session or build cardiovascular strength.
Another added benefit of the 25-7-2 workout? It’s a form of functional training, AKA mimics the way your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a head start in better, easier everyday actions that you don’t think twice about.
inspired by @shutupcamilla. you’re not supposed to do hands but this is literally so hard i had to resist #fitness #stairmaster #stairmasterworkout #gym #gymmotivation
BOOM – Tiesto
The final verdict
The stair climbing machine is no joke. If you’ve ever been on it for more than ten minutes without huffing, puffing and sweating, I applaud you. The not so good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Physical Activity Guidelines for Americans from the Office of Disease Prevention and Health Promotion recommend at least 150 minutes each week of moderate-intensity aerobic activity and at least two days a week of muscle-strengthening activity. Then add strength training days 2-3 times a week and have your sexy girl walking in leaps and bounds to balance out the 25-7-2.
Another disappointing reality check: Just doing the 25-7-2 workout won’t magically give you abs. Whether you’ve set your sights on six pack abs for the summer depends on a wide variety of factors like genetics, diet, gut health, hormones, water retention, etc. the definition of being fit. Bottom line: What your body can do should be celebrated, whether or not you sport a six-pack.
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