How to Get an Intense Workout from a Vertical Climber (A Mentor's Guide)

Let’s be real. You’re looking at a vertical climber because you’ve heard they provide a killer, full-body, low-impact workout, and—most importantly—they fold up and disappear under your bed.

You’re sold on the idea. But then you read the reviews, and you notice something confusing.

A 5-star reviewer for a popular model, the HXD-ERGO Vertical Climber, said, “This is a wonderful… machine… The only thing I wish it would have are adjustable weights so the step’s friction is heavier.”

This comment reveals the #1 misunderstanding about this entire category of equipment. How can one user call it an “intense workout” while another user (correctly) points out that it has no adjustable resistance?

As your fitness mentor, I’m here to clear this up. That “flaw” isn’t a flaw at all. It’s the entire point. And once you understand it, you’ll know exactly how to get one of the most efficient workouts of your life.

Part 1: The Biomechanics (Why It’s a “Full-Body Killer”)

First, let’s understand what a vertical climber is doing. Unlike a treadmill (legs only) or a rowing machine (mostly pull/push), a climber is one of the few machines that forces a true, full-body compound movement.

When you’re climbing, you are performing several exercises at once: * A “Step-Up” or “Lunge”: Your quads, hamstrings, and glutes are constantly working to push your body weight up. * An “Overhead Pull”: Your lats, back, and biceps are engaged in pulling the handles down. * The “Secret Weapon” (Your Core): Your abs and lower back are firing constantly to keep your body stable as you move from one side to the other.

This total-body recruitment is why it feels so intense. It jacks up your heart rate fast, burning a massive number of calories in a short amount of time. And because your feet never leave the pedals, it’s low-impact. It’s the perfect blend of intensity and joint safety.

Part 2: The “Big Secret” (You Are The Resistance)

Now, let’s address that 5-star review. Why isn’t there a “friction” knob?

Here’s the mentor-tip: On 99% of folding home-use climbers, you are the resistance.

A machine like the HXD-ERGO is not a stair-stepper. A stair-stepper has pistons or magnets you push against. A vertical climber is simpler—and arguably, harder. It’s a climbing simulator.

The machine’s only job is to provide a safe, stable, and smooth track for you to move your body weight against gravity.

The “intense workout” doesn’t come from pushing against heavy friction. It comes from how fast and how long you can move your own body weight. The intensity is 100% up to you.

Part 3: The Mentor’s Guide to Progressive Overload (The “How-To”)

So, if you can’t “turn a knob” to make it harder, how do you get stronger? How do you avoid hitting a plateau?

This is where true fitness principles come in. You use the other three variables of progressive overload:

1. Manipulate SPEED (The HIIT Method)
This is the #1 way to use a climber. Because there’s no heavy flywheel to spin up, you can go from zero to an all-out sprint in one second. This makes it the perfect tool for High-Intensity Interval Training (HIIT). * Your Workout: 30 seconds of climbing as fast as you possibly can. * Your Rest: 60 seconds of complete rest (or very slow movement). * Repeat 8-10 times.
That’s a brutal, 15-minute workout that will burn more calories than 45 minutes of jogging.

2. Manipulate DURATION (The Endurance Method)
Instead of sprinting, you go for time. Put on a 30-minute TV show and just climb. Maintain a steady, conversational pace. You’re not trying to set a speed record; you’re building your aerobic base.

3. Manipulate FREQUENCY (The Consistency Method)
The workout you do 5 times a week is infinitely better than the one you do once. Because this machine is so low-impact, you can use it more often without feeling beaten up.

This is how you get “fit” on a machine with no adjustable resistance. You stop relying on a knob and start relying on a plan.

Part 4: What Actually Matters in a Folding Climber (The “What to Buy”)

Now that you know the “secret,” you realize that “adjustable resistance” isn’t the feature to look for.

When you’re shopping for this type of machine, you are shopping for convenience. The best climber is the one that’s easiest to use and store.

Here are the features that really matter:

1. Stability (The “No-Wobble” Test)
You’re going to be moving fast. The machine must be stable. Look for a triangular structure, which is the most stable shape in engineering. A sturdy steel frame (like the HXD-ERGO’s, which has a 240 lb weight capacity) is essential.

2. The Fold (The “Space-Saving” Test)
This is the #1 reason to buy it. You’re not buying a gym replacement; you’re buying a “pop-up” gym. A good one, like our HXD-ERGO example, folds down to 10 inches flat. You can slide it under a bed or in a closet. Its entire purpose is to disappear.

3. Easy Assembly (The “Frustration” Test)
A 5-star review from Liz said it was “easy-to-build… I did it all by myself in around 30 minutes.” This is a massive win. The last thing you want is a 4-hour assembly nightmare.

4. A Good Counter (The “Progress” Test)
If you’re going to use Speed and Duration, you need to track them. The built-in LCD monitor (tracking steps, time, calories) is your coach. Liz’s review also noted the “counter is able to count very accurately.” This is a simple but critical feature.

Conclusion: You Don’t Need a Knob. You Need a Plan.

Stop looking for the “perfect” machine with 30 features. A vertical climber is beautiful in its simplicity.

Its job is to be stable, foldable, and ready in 30 seconds.
Your job is to bring the intensity.

A machine like the HXD-ERGO isn’t a “compromise” because it lacks resistance. It’s a tool that’s perfectly designed for its purpose: to give you a “perfect climber” workout (as one user said), and then get out of your way.