I love a good stair workout. You can find a set of stairs in most any neighbourhood (or in your own house), it provides a killer aerobic, anaerobic and strength workout, and best of all – it’s free!
Even better than walking or running on flat ground, stair exercise engages more leg muscles, increases strength, works on balance and improves range of motion. And on stairs glutes (particularly the gluteus medius) have to work much harder so it’s a great way to tighten up. And who doesn’t like that?
Lastly stairs typically have a grade of 65%, much greater than any hill, which makes your heart beat faster and your intake of oxygen quicker…a fantastic programme to build endurance and improve cardiovascular health. And these little cardio intervals will help you burn calories at a higher rate for longer after you finish.
The Workout
Do each exercise for 30 seconds, going as fast as you can with good form. Rest for 10 seconds in between each exercise. At the end of the circuit rest for 2 minutes. Repeat entire circuit again. Use the handrail if needed and take care not to trip!
Warm up 3 min (light jog, jumping jacks, dancing, etc.)
*Walk up stairs 2 at a time
*Sprint up stairs 1 at a time
*Sprint up stairs 2 at a time
*Lunge up the stairs
2 minute rest
Repeat
Cool down – slowly walk up and down the stairs
For more of a challenge try adding on:
Skater steps – imagine that you are skating up the steps, wide left, swing right leg over to meet it and then move it wide right. Bring left foot to the right to meet it and then swing it wide left, etc.
Broad jumps – hopping using both feet together, hop up 2-3 steps at once.
This is a leg-only routine but keep in mind that you can add in tricep dips and press ups very easily.
I hope you’ll give it a try and let me know how you get on!