I’ve been lifting weights and doing strength training for over two years, and while I love the feeling of pushing my limits with deadlifts and kettlebells, there’s always been one thing I’ve avoided: cardio.
I always told myself I’d “add it later,” but let’s be honest—running on a treadmill just didn’t appeal to me. That was until I came across the stair climber at my local gym and decided to give it a shot, just for 10 minutes once a week.
I wasn’t expecting anything dramatic, but after a month of sticking with this simple routine, the changes surprised me. Here’s what happened:
1. My Glutes Felt More Activated Than Ever
I’ve always included exercises like squats, Romanian deadlifts, and glute bridges in my workout routine. So I assumed my glutes were already well-trained.
But something about the upward stepping motion of the stair climber hit differently. After just a couple of sessions, I could feel my glutes firing more effectively—not just during the climb, but also in my regular weight training sessions.
Every step forces you to push through your heel and extend through your hip, which is exactly how you build stronger glute muscles. That 10-minute routine suddenly felt like a hidden gem for posterior chain activation.
2. My Core and Balance Improved Without Even Trying
One thing I hadn’t expected was the amount of core control involved.
On the stair climber, you’re constantly shifting your weight from one leg to the other, and there’s a moment with every step where you’re briefly on a single leg. That’s where your core kicks in.
I noticed that over the month, I was better able to stabilize myself, not just on the machine, but in daily movements too. Even tricky exercises like single-leg Romanian deadlifts or step-ups felt more balanced and controlled.
3. My Cardio Endurance Got a Quiet Boost
The first time I tried the stair climber, I was gasping by minute five. My legs burned, my breathing was heavy, and I had to really push through the final steps.
But as the weeks went by, I noticed I wasn’t struggling nearly as much. My recovery after the session was faster. I could finish the routine and still move on to my regular strength training.
And even though it was just once a week, I found myself less winded during other workouts. Just 10 minutes of consistent movement made a noticeable difference in my stamina.
The Routine I Followed
Here’s the exact 10-minute sequence I used (and still love):
- Minutes 1–2: Regular step pace
- Minutes 2–3: Walking lunges on the stair climber
- Minutes 3–4: Side steps (left)
- Minutes 4–5: Side steps (right)
- Minutes 5–6: Glute kickbacks/hip extensions
- Minutes 6–7: Normal pace
- Minutes 7–8: Walking lunges again
- Minutes 8–9: Slow and controlled steps
- Minutes 9–10: Light cool-down pace
By the end, I had climbed the equivalent of over 25 flights of stairs—and surprisingly, it felt satisfying, not exhausting.
Final Thoughts
I used to think cardio had to be long and boring to be effective. This 10-minute weekly addition proved me wrong.
My legs and glutes feel stronger, my balance is more solid, and my overall fitness has improved, without needing to sacrifice hours of time or motivation.
If you’re like me and hesitant to commit to cardio, the stair climber might be the answer. Just a few minutes a week can go a long way toward leveling up your strength and stamina.