10 Best Stairmaster Alternatives for Your Cardio Session
The Stairmaster is done standing with a machine. Ranked closest by our scoring: the Elliptical Trainer, the Step Mill and the Treadmill Running. Two harder versions, the Stationary Bicycling and the Stationary Rowing, are listed below as progressions rather than swaps.
The Stairmaster has you stand on the pedals and pump your legs up and down in a steady rhythm, driving each pedal down but never all the way to the floor, with a hand on the handles so you do not fall. The Elliptical Trainer is the top swap: you stay standing on a machine, pick a program from the same kind of menu, and use the handles to check your heart rate, so your pacing carries straight over. The Step Mill climbs real steps instead of pedals if you want that motion back.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Stairmaster
- Primary muscle
- Quads
- Equipment
- Machine
- Difficulty
- Beginner
- Type
- Compound
Secondary muscles: Calves, Glutes, Hamstrings
How to perform Stairmaster
- To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
- Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
- Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.
Ranked Stairmaster Alternatives
10 substitutes, ranked by how closely each one matches the Stairmaster on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 
1. Elliptical Trainer
99% match- Quads
- Machine
- Beginner
- Compound
Pick this when you want an easier version that still works the quads.
How to perform this exercise
- To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: standing, the same as the Stairmaster
2. Step Mill
95% match- Quads
- Machine
- Beginner
- Compound
It uses the same equipment and still works the quads.
How to perform this exercise
- To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
- Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: standing, the same as the Stairmaster
3. Treadmill Running
84% match- Quads
- Machine
- Beginner
- Compound
How to perform this exercise
- To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: standing, the same as the Stairmaster
4. Treadmill Jogging
82% match- Quads
- Machine
- Beginner
- Compound
Pick this when you want to work the quads one side at a time.
How to perform this exercise
- To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: standing, the same as the Stairmaster
5. Recumbent Bike
82% match- Quads
- Machine
- Beginner
- Compound
How to perform this exercise
- To begin, seat yourself on the bike and adjust the seat to your height.
- Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
- Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: seated, not standing
Progression
6. Stationary Bicycling
79% match- Quads
- Machine
- Intermediate
- Compound
Pick this when you want a harder version that works the quads one side at a time.
How to perform this exercise
- To begin, seat yourself on the bike and adjust the seat to your height.
- Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: seated, not standing
7. Bicycling
79% match- Quads
- Other
- Intermediate
- Compound
How to perform this exercise
- To begin, seat yourself on the bike and adjust the seat to your height.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: seated, not standing
8. Cycle Cross Trainer
77% match- Cardio
- Lever
- Intermediate
- Compound
How to perform this exercise
- Adjust the seat height and position yourself on the cycle cross trainer.
- Place your feet on the pedals and grip the handlebars.
- Start pedaling in a smooth and controlled motion.
- Maintain a steady pace and increase the resistance if desired.
- Continue pedaling for the desired duration of your cardio workout.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: your heart and lungs, not quads
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: standing, the same as the Stairmaster
Progression
9. Stationary Rowing
76% match- Quads
- Machine
- Intermediate
- Compound
How to perform this exercise
- To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
- There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
- The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: a cardio machine, the same as the Stairmaster
- Body position: seated, not standing
10. Dumbbell Burpee
73% match- Quads
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- Kick your feet back into a push-up position, keeping your body in a straight line.
- Perform a push-up, bending your elbows and lowering your chest towards the ground.
- Jump your feet back towards your hands, landing in a squat position.
- Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- Press the dumbbells overhead, fully extending your arms.
- Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: quads, the same as the Stairmaster
- Equipment: free weights, not a cardio machine
- Body position: standing, the same as the Stairmaster
- Balance: harder to stay steady on than the Stairmaster
Why You Might Need a Stairmaster Alternative
The Stairmaster is often the first cardio machine taken in a busy gym, so you need a backup plan. The Elliptical Trainer and the Step Mill are the fastest swaps: both keep you standing on a machine and holding the handles, and the Step Mill goes further by having you climb real steps instead of pedals. Treadmill Running and Treadmill Jogging trade the pedals for a moving belt but keep you standing, and you can raise the elevation when you want the work harder. Stationary Bicycling and Stationary Rowing sit you down instead, shifting where the load lands. With no machine free, the Dumbbell Burpee keeps you on your feet, breathing hard with nothing but a pair of dumbbells, though it adds a chest lower to the floor and an overhead press that the Stairmaster never asks of you.
How to Choose the Right Stairmaster Substitute
If another machine is free, take the Elliptical Trainer first: it keeps you standing on a machine and holding the handles just like the Stairmaster. Want the actual stair climbing motion back? The Step Mill has you climb real steps, so watch your footing and keep a hand on the handles; it swaps in with almost nothing to relearn. Treadmill Running and Treadmill Jogging keep you on your feet on a moving belt instead of pedals; raise the incline when you want it harder. Stationary Bicycling and Stationary Rowing sit you down instead, shifting the work onto a seated push or pull. With no machine free at all, the Dumbbell Burpee replaces the whole session with a squat, a chest lower to the floor and an overhead press using only a pair of dumbbells.
Stairmaster FAQ
What muscles does the Stairmaster work?
The Stairmaster is a legs and lungs machine: you stand on the pedals and pump them in a steady rhythm, keeping a hand on the handles for balance. Your legs do the work; the handles just help you stay upright and check your heart rate. Most swaps keep that same leg-driven cardio, except Stationary Rowing, which pulls with your arms and back, and the Cycle Cross Trainer, a looser match built around heart and lungs.
What is the easiest Stairmaster alternative to start with?
The Elliptical Trainer. It is a standing machine like the Stairmaster, and you hold the handles the same way to track your heart rate, which makes it the simplest one for one swap when another machine is free. The Step Mill is the closest match if you want real stairs back, but its own instructions call it much harder than other cardio equipment, so the Elliptical Trainer stays the easier way in.
Is there a Stairmaster alternative that does not need a machine?
The Dumbbell Burpee. It keeps you moving through a squat, a chest lower to the floor and an overhead press instead of stairs or pedals, using only a pair of dumbbells you can bring anywhere. Bicycling skips the machine too, turning its own pedals instead of stepping on the Stairmaster's platform.
What if I want a seated cardio option instead of standing?
The Recumbent Bike, Stationary Bicycling and Stationary Rowing all sit you down instead of standing, so the work shifts onto pedalling or a seated push and pull rather than holding yourself upright. The Recumbent Bike is the most relaxed of the three because you sit back into the seat rather than perch over the pedals. Stationary Rowing adds a catch, drive and recovery motion for your arms and back on top of the leg push.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology