The 45-7-6 Stairmaster Workout: A Viral Fitness Trend

In the ever-evolving world of fitness trends, number-based workout plans have caught fire. Following the popularity of routines like the 12-3-30 and the 3-2-8, a new contender has emerged: the 45-7-6 Stairmaster workout. This trend has skyrocketed in search volume, with a staggering 5000% increase noted recently on Google. But what is this workout all about, and why are fitness enthusiasts flocking to it?

What is the 45-7-6 Stairmaster Workout?

The concept behind the 45-7-6 workout is refreshingly straightforward. Participants tackle the Stairmaster for 45 minutes at level 7, six days a week. According to fitness expert Ciara Foley, this regimen gained popularity thanks to social media influencers who showcased their “before and after” transformation journeys.

Benefits of the 45-7-6 Stairmaster Workout

Cardiovascular Health

One of the standout advantages of the 45-7-6 Stairmaster workout is its impact on cardiovascular health. Personal trainer Emma McCaffrey emphasizes that this high-intensity cardio exercise is effective for burning calories while boosting aerobic capacity. According to a 2023 study, stair climbing can improve aerobic capacity by 9-15%, while also positively influencing body composition and cholesterol levels.

Lower Body Strength

For those looking to enhance their lower body strength, this workout targets key muscle groups, including glutes, quads, and calves. Unlike high-impact activities like running, the Stairmaster offers a low-impact alternative, making it suitable for a wider range of individuals.

Simplicity and Accessibility

One of the most appealing facets of the 45-7-6 workout is its simplicity. There’s no complicated technique to master; it mimics the natural act of climbing a steep hill. This low barrier to entry makes it approachable for beginner and seasoned gym-goers alike.

Measurable Progress

Fitness enthusiasts who enjoy tracking their progress will find the Stairmaster to be a motivating choice. Users can monitor how many flights they’ve climbed and track changes in heart rate, fostering a sense of achievement after each session.

Mental Toughness

It’s not just a physical challenge; the 45-7-6 workout is also a test of mental discipline. Completing 45 minutes at a steady pace over six days can be mentally demanding, which can contribute to building resilience.

Is It Right for You?

While the 45-7-6 Stairmaster workout may seem beneficial, it is best suited for those with at least an intermediate level of fitness. McCaffrey suggests that beginners should consider starting with shorter sessions to gradually build endurance before tackling this more challenging routine. Monty Simmons, another seasoned personal trainer, echoes this sentiment, cautioning that the workout is rigorous and may not suit everyone, especially those new to exercise.

Listening to Your Body

Both Simmons and McCaffrey emphasize the importance of listening to one’s body. This workout demands a lot, so it’s crucial to pace yourself and avoid pushing too hard too soon.

How to Execute the 45-7-6 Stairmaster Workout

Warm-Up

Start with a 5–10 minute warm-up at lower intensity (level 2 to 4) to prepare your body.

Main Set

Increase the level to 7 and maintain this intensity for 45 minutes. Focus on proper form, avoiding reliance on handrails—this engages your core and provides additional benefits.

Cool Down

Finish with a 5-minute cooldown at a lower intensity to gradually lower your heart rate.

Real Stories from Participants

Individuals like Hayley Hemmings, who has integrated the 45-7-6 workout into her routine, share insights on balancing it with other cardio exercises. While she acknowledges that the regime can be tiring, she also finds it easier on her knees compared to running.

Final Thoughts

The 45-7-6 Stairmaster workout has emerged as a viral sensation for good reason. Its blend of cardiovascular benefits, lower body strength training, simplicity, and measurable tracking makes it a compelling choice for fitness enthusiasts looking to challenge themselves. Whether you are an experienced gym-goer or looking to level up your routine, this fitness trend may just be the stairway to your next fitness milestone.