I tried the viral 25-7-2 weight loss workout – I did it while watching Netflix and still burnt 400 calories
THERE’S no shortage of fitness challenges on TikTok.
Some are not for the faint-hearted (we’re looking at you, 75 Hard Challenge), while others won’t eat into your time but are still effective.
The 25-7-2 StairMaster workout is a perfect example.
First created by fitness influencer @camillashutup, her video has racked up over 30 million views on TikTok and is now proving itself to be a great way to burn calories and build strength, particularly in your lower body.
“Depending on your weight and intensity, you can easily burn hundreds of calories in just one session,” says Celebrity Fitness Trainer Louisa Drake.
“The faster you climb, and the more stair-climbing sessions you fit into your weekly exercise routine, the more calories you’ll burn.”
As a fitness writer, I had to see what all the fuss was about.
Can the viral 25-7-2 workout help you lose weight and does it produce visible results? Read on to find out.
What is the 25-7-2 workout?
For the uninitiated, the format is simple: set the StairMaster to level seven, climb for 25 minutes and repeat twice a week.
“It provides a low-impact, high-intensity workout that targets the lower body and core muscles,” Louisa explains.
Another key part of the workout is avoiding holding the bars on either side of the StairMaster, with the idea that going hands-free will help strengthen your core.
However, Louisa wouldn’t recommend this.
“The handles are ultimately there for your safety so if you need to maintain your balance, definitely use them; you’ll still get a major cardio workout.”
Not to mention, StairMasters are sometimes quite high off the ground, and there’s a risk of tripping or falling if you don’t use the rail, she adds.
Personally, I found that the pace was manageable without the need for holding onto the handrails but I’ve seen videos on TikTok where the person on the StairMaster increases their speed and uses the bars for support.
What are the benefits of the 25-7-2 workout?
The 25-7-2 workout is a full body workout that burns calories, improves your cardiovascular strength and tones the muscles in your legs.
Having never actually used a StairMaster before, the raised eyebrows and well-wishers from the people I told about this challenge were enough to prepare me for 25 minutes of hell.
I’m very used to walking and hiking, but the 25-7-2 workout was more intense than my usual strolls, and I started to break a sweat around 10 minutes in.
“When stair-climbing, your body works harder than when walking on flat ground because it has to push against gravity as it goes up each step,” Louisa explains.
The increased effort forces your heart to beat faster to supply enough oxygen rich blood to your muscles.
Like any muscle, your heart gets stronger when you challenge it, meaning stair climbing can help to improve your overall heart health.
As well as getting my heart pounding, my legs are also getting a good workout on the StairMaster.
This is great because the more lean muscle you have, the more calories you burn when you’re lying on the sofa, for example.
25 minutes is short enough that it doesn’t feel like a huge time commitment, but long enough to get a good workout
Daniella Gray
“Every time you lift your legs to climb a stair, you engage your quads, glutes and calves,” Louisa says.
“They’re essential for stair-climbing, as they power each step you take on the stair machine while making your legs look toned.”
Truthfully, I’m more of a weights kind of girl, and the thought of being stuck on a cardio machine tests my mental resilience.
Thankfully, it’s Netflix to the rescue, and with just two sessions a week, it’s easier to stay motivated and not feel overwhelmed.
Plus, 25 minutes is short enough that it doesn’t feel like a huge time commitment, but long enough to get a good workout.
“The 25-7-2 StairMaster workout is very approachable and two times a week doesn’t seem as intimidating, especially for someone who leads a busy life or is new to fitness,” Louisa notes.
How many calories does 25 minutes on the StairMaster burn?
This will depend on a few factors including your weight, the temperature around you (in the gym, for example) and how hard you’re working, but the number of calories you burn in 25 minutes is somewhere between 180 to 260 calories.
That was my experience, as I burned 200 calories during both of my 25-7-2 workouts and my maximum heart rate was 138 BPM, according to my Apple Watch.
If you don’t have a fitness watch to track your calories, most StairMaster machines have a built-in calorie calculator.
Other easy ways to burn calories
DESPERATE to lose the pounds but finding your current exercise regime just isn’t quite cutting it?
Turns out, we burn more calories from day-to-day movement rather than the walks, runs, cycles and other scheduled physical activities that we factor into our day.
It’s a concept known as Non-Exercise Activity Thermogenesis – or put simply, NEAT.
“This is essentially the energy we use/calories we burn when doing ordinary activities in our day-to-day life,” says Jess King, Personal Trainer at F45 Mill Hill.
“This doesn’t include the calories we burn when doing exercise, sleeping, or eating.”
Calorie-burning activities include:
- Sitting at a desk – 114 calories per hour
- Standing at a desk – 154 calories per hour
- Sitting on an exercise ball – 144 calories per hour
- Washing the car – up to 100 calories per hour
- Cooking – 152 calories per hour
- Vacuuming – 160 calories per hour
- Sitting on the couch – 107 calories per hour
- Heavy cleaning (such as scrubbing floors and cleaning windows) – 320 calories per hour
- Mowing the lawn – 290 calories per hour
- Light chores (think folding the washing, making the bed and wiping surfaces) – 140 calories per hour
- Walking the dog – 220 calories per hour
- Carrying shopping – 130 calories per hour
- Take the stairs instead of the lift – up to 600 calories per hour
How long is a good StairMaster workout?
It’s difficult to define ‘good’ but Louisa says the length of your StairMaster workout will vary depending on your fitness goals.
“For beginners, I recommend starting with a five to 10-minute warm-up followed by a 15 to 20-minute workout,” she says.
“Once you get more comfortable with the StairMaster, you can work up to longer sessions.
“Regular stair-climbing or following the 25-7-2 StairMaster workout twice a week will help to improve your overall fitness levels.
“You’ll burn calories, build strength and power in your legs, increase stamina, and speed and gain better coordination.
You can also mix it up with various settings to keep it interesting and challenge yourself, increasing your workout length or intensity each time.”
The 25-7-2 StairMaster workout certainly comes with some great benefits and although the machine seemed daunting at first, the simple formulation of the workout meant I could switch off and plug into my favourite podcast or TV show.
I watched Netflix and my new favourite programme The Responder on BBC iPlayer.
I found the workout length just right.
It was long enough for me to get a sweat on and start feeling those mood-boosting endorphins once I stepped off the machine, but not too short that it could feel like a pointless exercise.
Safety-wise, Louisa has a final word on how to avoid injury if you’re a beginner – she says it’s all in your posture.
“When you’re hunched over, you’re putting strain on your back and you’re probably placing a good portion of your weight on the stair-climber machine,” she says.
“It’s OK to hinge forward a bit at the hips, as this will help engage your glutes even more as long as you keep your spine straight.”
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips – which can be adopted slowly – include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
- The five fat loss foundations
- The calorie formula for weight loss
- The perfect portion sizes for meals to lose weight
- Sun Health’s 8-week weight loss kick start plan