Stair Workout at Home

You’re heard “take the stairs, not the elevator,” a thousand times. But what if instead of it just being a healthier way to get around, the stairs became your new favorite toning tool? This workout is going to take you up and down a set of stairs—in your home, or wherever you want—while adding sculpting moves in between. Since moving up a flight of stairs forces you to work harder against gravity, you’ll build strength and power in your lower body while your heart rate soars. The mini cardio intervals will help you burn calories at a higher rate for longer after you finish, and the quick toning moves will fire up up your arms, back, butt, and thighs. At the end, you’ll be sweaty, stronger, and thanking the stairs for a free but fierce workout!

Here’s how it works: Do each exercise for 30 seconds. Perform as many reps as possible with good form. It doesn’t matter how big your flight of stairs is; just go for time. After the first time through, rest for 2 minutes. Repeat the entire circuit once more, and you’ll have yourself a 10-minute strength and cardio workout in one. Remember to use the handrail if needed and watch your feet, so you don’t trip.

Cardio: Stair Run

Time: 30 seconds
Start facing the bottom of the stairs. Run up quickly using each step. Pump your arms next to your sides as you move quickly. Walk down the stairs carefully. Repeat.

Strength: Walking Lungewalking lunges up stairs

Time: 30 seconds
Targets: Glutes, legs, core
Start facing the bottom of the stairs. Step your right foot onto the next step and bend both knees as you lower into a lunge, keeping your front knee tracking over your shoe. Push off with your right foot and use yourarms to help you propel your left foot onto the next step and lower into another lunge. Continue alternating legs until you reach the top of the stairs. Walk or jog down as usual. Repeat.

Cardio: Sideways Stair RunSideways Stair Run

Time: 30 seconds
Start at the bottom of the stairs with your right side of the body closest to the stairs. Leading with your right foot, run up the stairs sideways. (Pretend your feet are chasing each other. Right foot goes first but as the left foot starts to approach the first step, the right foot should already be lifting to move up to the second step.) When you get to the top, walk down the stairs normally. Repeat.

Strength: Push-Upsstair-pushups

Time: 30 seconds
Targets: Chest, arms, shoulders, core
Place hands on first or second step with legs extended behind you on the ground so you’re in plank position. (The higher the step your hands are on, the easier the push-up will be.) Make sure your hands are shoulder-width apart. Bend elbows and slowly lower your chest down to the step. Exhale as you press your chest back up to starting position, keeping your core tight throughout. Repeat.

Cardio: Repeat Stair Run

Time: 30 seconds

Strength: Squat Jumpssquat jump stairs

Time: 30 seconds
Targets: Glutes, legs
Begin at the bottom of a staircase with feet hip-width apart and arms next to sides. Lower hips down to a squat position, tighten abs, then swingarms forward and jump up onto the next step, with both feet landing together. If the steps are too close together, skip one. Land in a squat position. Swing arms behind you, then swing arms forward and jump to the next step. Repeat to the top of the staircase. Walk down.

Cardio: Repeat Sideways Stair Run

Time: 30 seconds

Strength: Triceps Dipsstair-triceps-dips

Time: 30 seconds
Targets: Arms, shoulders, core
Sit on floor facing away from staircase with back against first step. Place hands behind you, shoulder-width apart, onto the first step. Lift hips up so arms are straight, keeping shoulders down and away from ears. Tighten abdominal muscles. Bend elbows keeping them right next to the body and lower hips almost to the ground, then press back up, squeezing triceps and straightening arms. Repeat.

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