Rohit Sharma
If you’ve officially conquered the 12-3-30 treadmill routine and need a new way to work up a sweat at the gym, let me suggest the 25-7-2 Stairmaster workout, which comes from #FitTok The latest numerical fitness trend. 240 million views, I tried it and when I say I sweat, I am No kidding. Like 12-3-30, 25-7-2 appeal — Created by TikToker @shutupcamilla – is that all you need is a gym equipment and a few parameters to give yourself a good workout.
While 12-3-30 is about setting your treadmill to a 12-percent incline and walking for 30 minutes at a pace of 3 mph, 25-7-2 takes place on a Stairmaster or stair stepper. Set the machine to level 7 and go uphill for 25 minutes twice a week. That’s it: He’s 25-7-2.
Typically, I only spend five to 10 minutes on the Stairmaster before moving on to the second part of my workout. If you’ve ever tried to climb the stairs, you know that five minutes seems like More more than enough. Not only does it instantly light up your glutes and hamstrings, but it also takes a lot out of you cardio-wise. Running uphill is tough, so I knew running 25-7-2 would kick my butt – literally.
25-7-2 tiktok trend
Because I’ve done my fair share of 12-3-30 seconds, I already knew that going uphill at high speed would be no easy task. So I showed up at the gym with my emotional support bottle of water, so I could compete 25-7-2 while staying as hydrated as possible.
Again, I usually only use stair climbers for about five minutes, and I climb fairly slowly, so I was concerned about how fast level 7 would be. No surprises here, but it’s too soon. To get in the zone, I put on a podcast and focus on keeping my stride at a steady pace. With stair climbing, I feel like it’s all about getting into a rhythm.
Since I had already warmed up, the first five minutes felt great. Around the eight-minute mark, though, I was officially aware of my butt muscles and my breath. I was drenched in sweat, but I kept going. After all it is only a matter of 25 minutes. When I know there’s a set time limit to a workout, it definitely motivates me to keep going — even if I’m dreaming about the end.
To take 25-7-2 up a notch, you need let off the rails And climb hands free. While it’s fine to hang onto the bars if you want to — especially if you’re on a Stairmaster for the first time — I removed my hands and rested them on my hips a couple of times, just to see how it was. Immediately, I felt my obliques and abs activate to keep me stable. Even a mini core workout? I’ll take it.
By the 20-minute mark, my Fitbit was applauding me for all the Active Zone minutes, like I didn’t already know. My heart was pounding the whole time, but as of 12-3-30, I knew there was a good chance I’d finally get over the hump and transition from feeling sluggish and tired to warm and focused. Will do While I wouldn’t say I was flourishing, I did manage to keep going.
To get the most out of the workout, it helps to push off through your mid-foot or heel, rather than on your toes, so that your leg and glute muscles engage. I kept this in mind as I climbed.
I stepped in, I took a sip of water, I had a moment where I wondered why I ever thought 12-3-30 was exhausting — and as soon as I was done. my takeaway? is 25-7-2 exhausting, but like 12-3-30, I think it’s a good challenge to take on whenever you’re in the mood for an intense cardio workout. It’s tiring, your feet will burn, but according to TikTok, you only have to do it twice a week.
Benefits of 25-7-2
25-7-2 sounds like a steep mountain climb, so you can imagine what it does for your feet, butt, and cardiovascular system, I was completely drenched in sweat by the end, so I knew it counted as a vigorous workout, As a bonus, it released some of my pent-up stress and it put me in a good mood. (Thanks, endorphins!)
That said, like many TikTok fitness trends, this workout isn’t exactly beginner friendly. There were moments when I almost gave up and fell off, so I recommend aiming for less, holding onto the handrails, and taking a break if you want. If 25-7-2 sounds like too much, choose something like 5-3-1 instead.
Referenced Studies:
Agena, M. (2004). Physiological changes in women following a 12-week gym-based stair-climbing, elliptical trainer, and treadmill running program. J Sports Med Phys Fitness. PMID: 15470311.
Harper, NG. (2018). Muscle function and coordination of stair climbing. J Biomech Engg. DOI: 10.1115/1.4037791. PMID: 28857115.
Jenkins, EM. (2019) Do stair-climbing exercise “snacks” improve cardiorespiratory fitness? Appl Physiol Nutr Metab. DOI: 10.1139/apnm-2018-0675. Epub 2019 Jan 16. PMID: 30649897.