15 day Stair master Challenge
Beginner Level
Target: New to the Stairmaster, building endurance
Speed Range: 3–6
Variations: Side steps, no-hands challenge
Day. Time (min) Speed Level Variation
1 10 3 Regular steps
2 12 3–4 Regular steps
3 15 4 Regular steps
4 15 4 Side steps for 2 min
5 15 4–5 Regular steps
6 18 4 No-hands for 1 min
7 20 5 Regular steps
8 20 5 Side steps for 3 min
9 22 5 No-hands for 2 min
10 25 5–6 Regular steps
11 28 5–6 Side steps for 3 min
12 30 5–6 No-hands for 3 min
13 30 5–6 Side steps for 5 min
14 30 5–6 Regular steps
Challenge Rules
✔ Warm-up: 5 min of walking or stretching before starting
✔ Hydrate: Drink water before and after workouts
✔ Posture: Keep core engaged and avoid leaning on handlebars
✔ Variations: Use side steps and no-hands challenges
✔ Cooldown: Walk for 3-5 min and stretch afterward
Intermediate Level
Target: Comfortable with Stairmaster, aiming to build stamina
Speed Range: 5–8
Variations: Side steps, no-hands challenge
Day Time (min). Speed Level Variation
1 15 5 Regular steps
2 18 5–6 Regular steps
3 20 6 Side steps for 2 min
4 20 6 No-hands for 2 min
5 22 6–7 Regular steps
6 25 6–7 Side steps for 3 min
7 28 7 Regular steps
8 30 7 No-hands for 3 min
9 32 7–8 Side steps for 5 min
10 35. 7–8 Regular steps
11 38 7–8 No-hands for 5 min
12 40 8 Regular steps
13 40 8 Side steps for 5 min
14 40 8 Regular steps
Advanced Level (60-Min Goal)
Target: High endurance, burning calories, increasing intensity
Speed Range: 7–10
Variations: Side steps, no-hands challenge
Day Time Speed Level Variations
1 20 7 Regular steps
2 25 7–8 Regular steps
3 30 8 Side steps for 3 min
4 35 8 No-hands for 3 min
5 40 8–9 Side steps for 5 min
6 45 8–9 Regular steps
7 48 9 No-hands for 5 min
8 50 9 Side steps for 5 min
9 52 9–10 No-hands for 5 min
10 55 10 Side steps for 5 min
11 58 10 Regular steps
12 60 10 No-hands for 5 min
13 60 10 Side steps for 5 min
14 60 10 Regular steps