10 Best Stairmaster Alternatives for Your Cardio Session

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.

1. Best match

   

   1. Star Jump

   73% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
   3. As you land, bring your limbs back in and absorb your impact through the legs.

   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: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
   • Balance: harder to stay steady on than the Stairmaster
2. 

   2. Fast Skipping

   68% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder single-leg version that still works the quads.

   How to perform this exercise

   1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
   2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
   3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

   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: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
3. Play demonstration

   3. Jack Jump

   62% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the cardiovascular rather than the quads.

   How to perform this exercise

   1. Stand with your feet together and your arms by your sides.
   2. Jump up, spreading your feet apart and raising your arms above your head.
   3. As you land, quickly jump back to the starting position.
   4. Repeat 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: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
   • Balance: harder to stay steady on than the Stairmaster
4. Play demonstration

   4. Jack Burpee

   60% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position, placing your hands on the ground in front of you.
   3. Kick your feet back, landing in a push-up position.
   4. Perform a push-up, lowering your chest to the ground and then pushing back up.
   5. Jump your feet forward, landing in a squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into the squat position to begin the next repetition.

   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: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
   • Balance: harder to stay steady on than the Stairmaster
5. Play demonstration

   5. Air Bike

   60% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the quads.

   How to perform this exercise

   1. Lie flat on your back with your hands placed behind your head.
   2. Lift your legs off the ground and bend your knees at a 90-degree angle.
   3. Bring your right elbow towards your left knee while simultaneously straightening your right leg.
   4. Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
   5. Continue alternating sides in a pedaling motion 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: abs, not quads
   • Equipment: a cardio machine, the same as the Stairmaster
   • Body position: seated, not standing
6. Play demonstration

   6. Burpee

   60% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the heart and lungs rather than the quads.

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
   3. Kick your feet back into a push-up position.
   4. Perform a push-up, keeping your body in a straight line.
   5. Jump your feet back into the squat position.
   6. Jump up explosively, reaching your arms overhead.
   7. Land softly and immediately lower back into a squat position to begin the next repetition.

   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: bodyweight only, not a cardio machine
   • Balance: harder to stay steady on than the Stairmaster
7. Play demonstration

   7. Run

   59% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start by standing upright with your feet hip-width apart.
   2. Engage your core and keep your upper body relaxed.
   3. Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
   4. Maintain a steady pace and continue jogging for the desired duration or distance.
   5. Remember to breathe deeply and maintain good posture throughout the exercise.

   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: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
8. Play demonstration

   8. Run (Equipment)

   59% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Start by standing upright with your feet hip-width apart.
   2. Engage your core and keep your upper body relaxed.
   3. Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
   4. Maintain a steady pace and continue jogging for the desired duration or distance.
   5. Remember to breathe deeply and maintain good posture throughout the exercise.

   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: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
9. Play demonstration

   9. Half Knee Bends

   59% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Bend your knees and lower your body down as if you were sitting back into a chair.
   3. Keep your chest up and your weight in your heels.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat 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: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Stairmaster
   • Balance: harder to stay steady on than the Stairmaster
10. Play demonstration

    10. Quads

    57% match

    • Quads
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
    3. Keep your chest up and your back straight.
    4. Lower yourself until your thighs are parallel to the ground.
    5. Push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: quads, the same as the Stairmaster
    • Equipment: bodyweight only, not a cardio machine
    • Body position: standing, the same as the Stairmaster
    • Balance: harder to stay steady on than the Stairmaster