For dedicated deadlifters and serious squatters, cardio may just…not be your thing. But you’ve heard tell it’s “good for you,” and honestly, the rumors are true. But what’s the best cardio machine for you when it comes time to cool down from leg day?

To eliminate the decision fatigue, I’ve culled together all the research you need to inform your choice in the elliptical versus stair climber debacle. They’ll both jack up your heart rate and get your lower body working hard — but which is better? I’ll break it down below.

Elliptical Vs. Stair Climber

The elliptical trainer and the stair climber are both lower-body-focused machines, but they go about it quite differently. 

The elliptical mimics walking, but your feet stay on the pedals — you’ll basically be gliding. It also includes an optional upper-body workout if you opt for using the handles.

Depending on the type of elliptical you’re using, your feet might be moving as though you’re climbing stairs, but in a looping rotation of the pedals instead of genuine climbing. Other ellipticals emphasize a bit more of a back and front motion instead of an up and down motion.

The stair climber does what it says: it mimics climbing stairs. You can adjust the resistance and speed on both to up the intensity.

When choosing your exercise machine, specify what you’re training for. Short on time and want something efficient? Are you recovering from an injury but looking for a way to keep cardio in your workout routine? Maybe you just want to do what’s necessary for optimal heart health, or you’re here for one of the big three fitness goals: lose weight, build muscle, and increase strength.

Once you’ve got your “why,” I’ll choose your winner in six different situations. Stair stepper versus elliptical — let’s get into it.

For Efficiency

If you just want to get in and get out for your cardio workout — you’re not alone. That’s certainly what many of my personal training clients are after, too. I’ll judge this category based on equipment availability, potential calorie burn (a helpful way to measure energy expenditure), and fitness level.

Elliptical:

• Equipment: The elliptical machine, also called an elliptical trainer or cross trainer, is a fairly common exercise machine. Of course, you can find one at any standard gym (or get one for your home gym). As a certified personal trainer who has trained in countless gyms, I’ve seen more ellipticals than stair climbers in smaller gyms in hotels, office buildings, or apartment complexes.
• Calories Burned: The number of calories you can burn during exercise depends on your body weight and genetics, how much time you spend, and how hard you work. 
  • According to the calorie calculator on HealthStatus, a 150-pound individual may burn 387 calories during a 30-minute elliptical workout. (1)
• Full-Body Workout: You can hold the handlebars during an elliptical workout, which engages more muscle groups and ultimately burns more calories.
• Fitness Level: I like the elliptical because it’s accessible to a very wide range of fitness levels. Research shows the elliptical offers a lower rate of perceived exertion (RPE), so beginners can stay on longer and reach a higher intensity without realizing it. (2) 

Stair Climber:

• Equipment: The stair climber, also known as a stair stepper or the brand StairMaster, is standard in many larger gyms and dedicated training studios.
• Calories Burned: 
  • HealthStatus indicates that a 150-pound individual may burn 238.5 calories during a 30-minute elliptical workout.
• Lower Body Workout: A stair climber workout is tough, but it only works your lower body muscles (and core muscles). That’s why it tends to burn fewer calories than an elliptical; you’re not engaging as many muscle groups.
• Fitness Level: Stair climbing has a steep learning curve. A newbie may not last more than five to ten minutes, and that’s OK; you can always work up to it. 

The Winner: The elliptical easily wins for efficiency. People of all fitness levels can work more muscle groups, reach a higher intensity, and burn more calories on it, and they’re more likely to find one if they’re on the road and at a smaller gym with limited equipment.

For Weight Loss

There is a common belief that more cardio leads to more weight loss, but it usually comes down to nutrition. Still, increasing your total daily energy expenditure (TDEE) through cardiovascular exercise can boost your energy output and offer other health benefits. 

Elliptical:

• Calories Burned: Most people can burn more calories on the elliptical than the stair climber since it offers an upper and lower-body workout combo.
• Lower-Impact Workout: The elliptical and the stair climber are both low-impact workouts, but the elliptical is lower-impact. Since your feet stay on the pedals, you’re not adding extra shock or force to your joints even as you increase the intensity. This feature may be more comfortable for higher-weight people.
• Low to Moderate-Intensity: While you can do high-intensity interval training (HIIT) on an elliptical, it works well for a low or moderate-intensity workout. You can even do interval training at a moderate intensity. Some research shows that newbies with weight loss goals benefit more from moderate-intensity exercise because it feels easier and more enjoyable, making them more likely to do it consistently. (3)

[Read More: Best Cardio Alternatives to Running, From a Personal Trainer]

Stair Climber:

• Calories Burned: Though the stair climber may burn fewer calories than an elliptical, the HealthStatus calculator doesn’t consider intensity. If you can withstand a longer stair climber workout at a higher level (resistance is measured in levels), you’ll probably burn more than on an elliptical.
• Low-Impact Workout: The stair climber is lower impact than running, for example, but you continually climb stairs, which could be a lot on your knees or even feet depending on your body weight. 
• Moderate to High-Intensity: The stair climber is not a low-intensity workout, so it won’t work if that’s what you need. The movement pattern of climbing stairs, especially with resistance, engages more of your lower body muscles, raising your heart rate and intensity quicker. 

The Winner: It depends on your fitness level and body weight. 

• If you are at a higher weight or a lower fitness level, the elliptical may be better for weight loss because you can work harder on it for longer with a lower impact on your joints.
• If you are at a higher weight or at a higher fitness level, you may burn more calories — use more energy — on the stair climber.

For Strength

You know that cardio isn’t where you’ll get most of your strength gains; you’ll need to lift weights for that (bodyweight exercises count, too). Still, both machines we’re considering here offer some strength benefits and have their place in a strength athlete’s workout routine.

Elliptical:

• Full-Body Workout: Since you use more of your body on the elliptical, you can gain more strength in more areas.
• Adjustable Resistance: You can increase the resistance and actively pedal, push, and pull. Making it more challenging and engaging your muscles under tension may be comparable to strength training for some individuals.
• Active Recovery for Strength Athletes: An elliptical workout is ideal for strength athletes who want to give their joints and tissues a break while still getting a nice sweat on an active recovery day. 

Stair Climber:

• Intense Lower-Body Workout: The stair climber “only” works your lower body muscles but is intense.
• Higher Intensity: Climbing stairs is simply harder. Doing something more difficult repeatedly (and consistently) will make you stronger.
• Greater Challenge for Strength Athletes: For strength athletes looking to finish a workout with conditioning, the stair climber will give you a greater burn.

The Winner: You’ll get stronger on the stair climber; it’s a lot more work. 

For Muscle Growth

A similar disclaimer applies here: cardio machines may not be where you go to gain muscle. However, working with enough resistance and volume on both machines could theoretically lead to some muscle hypertrophy.

One review of studies found that, in some cases, aerobic exercise can lead to muscle growth. This is more common in sedentary people or older folks at risk of losing muscle. There must be enough muscular contractions under a low load at a high volume. You need to sustain a high heart rate for 30 to 45 minutes, four to five days a week, for aerobic exercise to elicit a similar effect as resistance training. (4)

[Read More: What Does Your Favorite Gym Equipment Say About You?]

It is likely easier (and safer) to do resistance training in addition to cardio for muscle growth.

Elliptical:

• Works More Muscle Groups: Again, since the elliptical engages both your upper and lower body, if it can cause muscle growth, you can get more in more parts of your body.
• Upper Body Resistance Training: At a high resistance, actively pushing and pulling the handlebars is an excellent upper body workout. You’re packing in horizontal pushing and pulling movement patterns that will work your upper back muscles, biceps, and triceps. 

Stair Climber:

• Works Lower Body and Core Muscles: The stair climber is particularly intense on your glutes and leg muscles. Standing up tall without holding the handrails will also work your core muscles.
• Builds Muscular Endurance: Muscularly speaking, using the stair stepper is similar to doing tons of reps of step-ups like in resistance training (or maybe an old-school aerobics class). High-rep step-ups will undoubtedly build muscular endurance.

The Winner: I have to split this one up.

• The elliptical may be better for full-body muscle growth since you can do some significant pushing and pulling with your upper body, too.
• The stair climber will stress your glutes and leg muscles more. Even the highest resistance on most ellipticals won’t tax your muscles the same way as climbing endless flights of stairs.

For Injury Recovery

Getting injured and temporarily stopping your fave type of workout isn’t fun, but the cardiovascular gains don’t always need to halt. 

A study on injured runners found that elliptical or stair climber training is equally beneficial for cardiac output measures (heart rate, oxygen consumption, energy expenditure, fat, and carbohydrate oxidation). Since the elliptical and stair climber are lower impact than running, they cause less stress on the muscles and joints, and you may be able to do both while recovering safely. (5)

[Read More: The Best Massage Guns for Recovery, Relaxation and More]

Elliptical:

• Lower-Impact Workout: Depending on your injury, the elliptical may be more comfortable since it’s lower impact than the stair climber.
• Upper-Body Injuries: Even if you’re nursing an upper-body injury, you can often still work your legs on the elliptical.

Stair Climber:

• Low-Impact but Tougher on Knees: Since the stair climber is a little more intense on your knees, it may not be your first choice, depending on your type of injury and your phase of recovery.
• Possible but Challenging for Upper-Body Injuries: The stair climber will be much more difficult for upper-body injuries. For safety reasons, you want to be able to use at least one hand to help you get on and off.

The Winner: The elliptical may be a safer bet for most injuries since it’s easier on the joints and more feasible with an upper-body injury. Check in with a doctor or physical therapist to make sure you’re making the best choice for your body.

For Heart Health

Cardiovascular workouts offer essential heart health benefits. Regular aerobic exercise — any physical activity that raises your heart rate and breathing while engaging large muscle groups — helps prevent cardiovascular diseases. (6)

Here’s what the American Heart Association (AHA) recommends for how much weekly exercise adults need. (7)

• 150 to 300 minutes of moderate-intensity cardio exercise (the elliptical will work) 
• 75 to 150 minutes of vigorous-intensity cardio exercise (more feasible on the stair climber)
• A mix of both
• Plus, two days of resistance training

Meeting these goals helps regulate blood pressure and cholesterol levels, improving heart health. (7)

[Read More: The Elliptical Benefits You Need to Know About ASAP]

Research suggests that steady-state, moderate-intensity exercise and HIIT are both good for heart health — it comes down to which one you’re willing to do consistently. However, one review also notes that while moderate intensity can increase good cholesterol, higher intensity is required to decrease bad cholesterol. (8)

Elliptical:

• Scalable for Intensities: The elliptical is great because you can do a low-, moderate-, or high-intensity cardio workout on it.
• LISS: You can do low-intensity interval training (LISS) on the elliptical. LISS cardio is a longer workout (45 to 60 minutes) at a reduced intensity. It’s great for active recovery, heart health, and beginners.
• Moderate-Intensity: Studies often suggest moderate-intensity physical activity to newbies or sedentary people. A moderate-intensity workout is more attainable on the elliptical than the stair climber. (8)
• HIIT: The elliptical offers a full-body HIIT workout. Alternate all-out bursts of effort (using arms and legs) with short recovery periods.

Stair Climber:

• More Challenging for Higher Fitness Levels: Intermediate and advanced athletes may enjoy the challenge of a more grueling workout.
• More Intense Steady-State and HIIT Workouts: You can do moderate or high-intensity workouts on the stair climber, but not really low-intensity (unless your fitness level is quite high). Both a moderate-intensity, steady-state, or HIIT workout on the stair climber will feel more demanding than the elliptical. Higher intensity may yield higher cardiovascular gains. 

The Winner: Because of the sheer intensity of schlepping up stairs, it is often more accessible for people to spend enough time on the elliptical to get heart health benefits. 

Muscles Worked by the Elliptical

An elliptical can provide a full-body workout, but what muscles does an elliptical work, and how? Here’s what each muscle does as you pedal away.

• Upper Back: Your upper back muscles assist in pulling the handlebars.
• Biceps: Biceps also assist in pulling.
• Triceps: When you push the handlebars away from you, squeeze your triceps.
• Core Muscles: Your core muscles stabilize your spine and resist movement through your trunk while your arms and legs move. Your core also helps you balance.
• Glutes: Your glutes assist in hip extension — when your leg pulls back while pedaling.
• Quadriceps: When you push down on the pedals, your quads assist in straightening your knee and flexing your hip. 
• Hamstrings: Your hamstrings work with your glutes for hip extension. On the elliptical, they’re firing when you pull the pedals back after pushing down. 
• Calf Muscles: Your calves aid in plantar flexion at the ankle, helping you to push your foot down on the pedal.

Muscles Worked by the Stair Climber

The stair climber is intense on your core, glutes, and leg muscles — here’s how.

• Core Muscles: If you don’t hold on to the handrails, you’ll get a core workout as your abs engage to keep your spine neutral and help you balance.
• Glutes: Your glutes work hard on the stair climber. They’re responsible for hip extension or straightening your leg after you step on to the next step. The glutes also help stabilize the hips and knees.
• Quadriceps: Your quads work when you flex your hip to take your next step and straighten your knee when you land.
• Hamstrings: Your hamstrings work with your glutes to straighten your leg at the hip after taking your step.
• Calf Muscles: Your calves help with plantar flexion. Your calves engage as you push off one foot to take your next step.

Sample Elliptical Workout

Not sure where to start on the elliptical? Get the most out of it by engaging your entire body for a longer period of time. 

The Workout

You can do a steady-state or HIIT workout on the elliptical, but here is an idea for a moderate-intensity, steady-state workout. You’ll need to find a level of resistance and speed you can sustain for 30 minutes without resting.[Read More: ]

[Read More: The Best Compact Ellipticals on the Market]

• Warm-Up: Start with a five-minute warm-up using the handlebars and pedals at moderate resistance and speed.
• 30-Minute Push, Pedal, and Pull: Go for 30 minutes at the same pace and resistance. See if you can get a higher resistance and lower speed for optimal muscular engagement.
• Cool Down: Finish with a three to five-minute cool down, gradually reducing resistance and speed.

How Often to Do This Workout: You can do this two to three times a week. 

Modifications

• Make it Easier:
  • Start with a lower resistance.
  • Hold the stationary handles to skip the upper-body work.
  • Make it a 20-minute steady-state workout.
• Make it Harder:
  • Increase the speed while keeping the resistance the same.
  • Go for 45 minutes.
  • Alternate pedaling backward and forward.

Sample Stair Climber Workout

Step right up — here’s a StairMaster workout for the HIIT enthusiasts.

The Workout

This HIIT workout alternates 30 seconds of all-out effort with one-minute recovery periods. You’ll need to select two levels for your work and recovery periods. Play around to find what’s best for you. 

[Read More: The Best Leg Exercises for Muscle & Strength, According to a PhD]

• Warm-Up: Warm up for five minutes at a moderate level.
• All-Out: 30 seconds at your higher level
• Recovery: One minute at your recovery level
• Repeat for 10 rounds, lasting 15 minutes
• Cool Down: Cool down for three to five minutes at a moderate to lower level.

How Often to Do This Workout: You can do this once or twice weekly.

Modifications

• Make it Easier:
  • Start with lower levels (as long as the all-out periods are significantly more challenging than the recovery periods).
  • Do 20 or 30 seconds of high-intensity and allow two minutes for recovery.
  • Perform as prescribed, but try five rounds.
• Make it Harder:
  • Increase the levels.
  • Try Tabata training: 20 seconds of all-out effort, 10 seconds of complete rest (pause the machine), and repeat for eight rounds, lasting four minutes.
  • Repeat the Tabata protocol two or three times.

Takeaways

When you’re staring down that gym equipment on cardio day, which will you choose? Here’s a recap.

• For Efficiency: The elliptical wins — it’s easier for people of all fitness levels to work their whole bodies at a high intensity. 
• For Weight Loss: The elliptical is gentler on joints for larger bodies, but the stair climber can provide a more intense workout for higher fitness levels.
• For Strength: The stair climber will make you stronger at a more strenuous activity, but the elliptical also strengthens your upper body.
• For Muscle Growth: The stair climber requires more muscular endurance in the lower body, but the elliptical may build upper body muscle by pushing and pulling against resistance.
• For Injury Recovery: All things being equal, the elliptical tends to be better for most injuries.
• For Heart Health: More people can get the minimum exercise requirement for heart health on the elliptical, but higher fitness levels can get more cardiovascular gains on the stair climber.

Frequently Asked Questions

Figuring out where to start on your cardio journey can be tough. Here’s some answers to your last questions.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Calories Burned – Calorie Calculator. Health Status. 
2. Batté AL, Darling J, Evans J, Lance LM, Olson EI, Pincivero DM. Physiologic response to a prescribed rating of perceived exertion on an elliptical fitness cross-trainer. J Sports Med Phys Fitness. 2003 Sep;43(3):300-5. 
3. De Feo P. Is high-intensity exercise better than moderate-intensity exercise for weight loss? Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1037-42. 
4. Konopka AR, Harber MP. Skeletal muscle hypertrophy after aerobic exercise training. Exerc Sport Sci Rev. 2014 Apr;42(2):53-61. 
5. Bosch AN, Flanagan KC, Eken MM, Withers A, Burger J, Lamberts RP. Physiological and Metabolic Responses to Exercise on Treadmill, Elliptical Trainer, and Stepper: Practical Implications for Training. Int J Sport Nutr Exerc Metab. 2021 Mar 1;31(2):135-142. 
6. Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 
7. Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).
8. Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014 Feb;44(2):211-21.