Individuals are noticing results from this trending 10-minute workout within two weeks.

      I've always loathed (with a capital “L”) cardio. It might be due to the monotonous laps around the track in high school gym class or perhaps the unflattering gym shorts we had to wear while running those circles. If you asked me to voluntarily put on my sneakers to hit the pavement, it would be a definite no. However, if I had to choose a form of cardio that I could tolerate, it would be the straightforward StairMaster. It's effective and uncomplicated (no complicated setup and you can expect to work up a serious sweat and feel muscle burn without any extra equipment). High in intensity yet low in impact; it's no surprise that the stair-stepper is experiencing a resurgence.

      First, there was the trending 25-7-2 StairMaster workout on FitTok—now, let me introduce the 10-8-4. Another viral routine, the 10-8-4 StairMaster workout takes even less time to complete (about the length of 10 Beyoncé songs, give or take). TikTok creators credit it for tightening their glutes and toning their cores in just two weeks. Here’s what you should know about the 10-8-4 StairMaster workout, including considerations before starting and its effectiveness.

      What Is the 10-8-4 StairMaster Workout?

      To try the 10-8-4 workout, you will need a stair climber machine (or you can do stair "laps" at a stairway in a public park). The steps are as simple as follows:

      1. Set the StairMaster to pace level 8

      2. Climb for 10 minutes

      3. Repeat four days per week

      If you haven't yet tried the StairMaster or if cardio isn't your preference, establish your baseline and begin there. It may take some time to figure out what works for you, but regardless of where you start, remember these key points: Maintain good posture without leaning on the machine or sticking your butt out, avoid gripping the handrails (they're meant for safety, not support), engage your core, and focus on stepping with your heel to activate your quads and glutes (if only your toes make contact with the step, your lower body won't benefit as much).

      What Are Its Benefits?

      Whether you're a fitness newbie or a seasoned gym-goer, the 10-8-4 StairMaster workout offers some noteworthy advantages.

      It’s adaptable

      You don’t have to strictly adhere to the 10-8-4 workout for it to be beneficial. Feel free to modify it to suit your needs; use the numbered structure as a guide but adjust it according to your available resources and fitness level. There's no shame in slowing down, shortening the duration, or taking breaks—you'll help yourself avoid burnout or injury. Once you're comfortable with the movement, make it tougher by going hands-free to strengthen your core and lower body, increasing the pace, extending your time beyond 10 minutes, or using a weighted vest.

      No StairMaster access? Local stairs at a park or in your apartment will suffice. Consider doing five rounds of two-minute intervals at a steady pace or two rounds of five-minute intervals (with 30 to 60 seconds rest in between). Then, step it up by increasing your pace, extending the climbing time, or skipping steps. Alternatively, if you have a treadmill, you can apply the 10-8-4 concept by walking at an incline of your choice for 10 minutes.

      It strengthens muscles

      While the StairMaster primarily serves as a cardio workout, stair climbing is also a weight-bearing exercise that helps build muscle in the calves, quads, glutes, hamstrings, and core (a 2024 study confirmed that this exercise effectively enhances muscle strength). In addition to supporting muscle growth, the 10-8-4 StairMaster workout functions as a form of functional training (it reflects real-life movements), making it easier for you to perform everyday tasks like climbing stairs or bending down to pick up items.

      It’s low-impact

      The 10-8-4 StairMaster workout provides a low-impact, high-intensity cardio session, minimizing stress on your joints. In other words, it's a sustainable alternative to high-impact workouts that involve repetitive jumping or heavy pounding, with a reduced risk of injury and faster recovery times. Research published in Medicine & Science in Sports & Exercise indicated that exercising on the StairMaster yields benefits comparable to running, further suggesting that the 10-8-4 routine can serve as a gentler substitute that's easier on the body.

      It improves cardiovascular health

      If you've ever used the StairMaster, you know that just a few minutes on it will elevate your heart rate (it's no joke). Consistently raising your heart rate through cardio can lower your risk of conditions like heart disease, so the 10-8-4 routine can contribute positively to your cardiovascular health. Moreover, stair climbing enhances VO2 max (the maximum