Is the TikTok-Famous 10-8-4 Stairmaster Workout Worth Trying

Another week, another TikTok workout trend. This time, it’s the 10-8-4 Stairmaster workout making the rounds with more than 67 million views and counting. The idea is simple: hop on a Stairmaster, set it to resistance level 8, climb for 10 minutes, and do that four times a week. Creators swear it sculpts your legs, snatches your waist, and flattens your stomach. But does this viral routine live up to the hype?

We asked three certified personal trainers to weigh in on whether this workout is truly effective or just another social media fad.

What Exactly Is the 10-8-4 Stairmaster Workout?

The numbers refer to duration, resistance, and frequency:

• 10 minutes

• Level 8 resistance

• 4 days per week

It’s a short, structured cardio workout designed to be low-impact, accessible, and (allegedly) transformative. But as with any trending fitness routine, there are pros and cons to consider.

The Benefits: Why It Might Be Worth Trying

1. It’s Adaptable to Your Fitness Level
“This workout gives you just enough structure while still being completely customizable,” says Or Artzi, CPT. You can make it easier by lowering resistance or taking breaks. Or increase intensity by speeding up, adding weight, or climbing for longer.

Erica Coviello, CPT, notes that even breaking the session into intervals (like 5 sets of 2 minutes) can help beginners manage it better. It’s flexible enough to fit a variety of goals.

2. It’s Good for Your Heart
The repetitive climbing motion elevates your heart rate, making this a solid cardio workout. Regular aerobic exercise, according to the American Heart Association, can reduce the risk of heart disease, stroke, diabetes, and even some cancers. The AHA recommends 150 minutes of moderate or 75 minutes of vigorous cardio weekly so the 10-8-4 format helps contribute, even if it doesn’t cover the full requirement on its own.

3. It Builds Muscle and Bone Strength
As a weight-bearing exercise, stair climbing helps maintain bone density, especially important as we age. It also strengthens your lower body glutes, hamstrings, quads, calves and even your core. “You’ll feel the effects both in the gym and in everyday movements, like carrying groceries or climbing real stairs,” says Artzi.

4. It’s Low-Impact
Unlike running or jumping workouts, the Stairmaster is joint-friendly. That makes it a good cardio option for those recovering from injury or looking to minimize wear and tear while still getting their sweat on.

The Drawbacks: What to Know Before You Climb

1. It May Not Be Enough Exercise Alone
“Forty minutes of cardio a week is a great start especially for beginners,” says Caroline Juster, CPT. “But for long-term fitness gains, you’ll want to add strength training and more cardio variety.”

Experts agree that a balanced routine should include mobility work, resistance training, and movement in all planes not just climbing stairs.

2. Improper Form Can Lead to Injury
Without good form, you risk knee pain, ankle strain, or overuse injuries. Common mistakes include leaning on the handrails or stepping only with the balls of your feet. If you’re unsure, watching form tutorials or working with a trainer can make a big difference.

3. It Can Get Repetitive
Let’s be honest: climbing in place for 10 minutes isn’t everyone’s idea of fun. But with the right playlist, podcast, or even a gym buddy, it can become a mentally manageable habit.

Who Should Try the 10-8-4 Workout?

Juster says it’s a great choice for anyone already doing light cardio or familiar with stair climbers. If you can walk for 10+ minutes without discomfort, you're likely ready to give it a try. If you’re recovering from injury or new to cardio altogether, consider easing in with gentler options like walking on an incline.

Those with knee, back, or ankle issues should consult a physician or physical therapist first, as the repetitive stair motion can aggravate pre-existing conditions.

Does It Really Snatch Your Waist?

That depends on your overall routine. “Cardio has tons of benefits, but it won’t necessarily change your body shape without accompanying changes to your nutrition,” says Juster. “Still, it’s an effective way to support fat loss and energy levels, and improve your overall health.”

So no, you won’t magically sculpt a six-pack in 10 minutes a day but it’s a great building block for a healthier, more active lifestyle.

The Bottom Line

The 10-8-4 Stairmaster workout is a convenient, low-impact way to work on cardio and lower-body strength, and it’s flexible enough for most fitness levels. But like any fitness trend, it shouldn’t be your only workout. For best results, pair it with resistance training, mobility work, and rest days. And remember no single routine is a miracle fix. Consistency and balance are key.

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