If you have access to just one staircase, that’s all you need for this workout, but a few flights are even better.
Think outside the box. You can do a whole lot more with staircase workouts than simply trotting up and down them or climbing them two steps at a time.
Staircase workouts provide a break from the monotony of traditional cardio equipment such as stationary bikes, treadmills and elliptical trainers.
And if you can’t make the scheduled class times for group instruction, you can always schedule in a staircase workout.
The nice thing about staircase workouts is that they can be done in your own home.
But if you don’t have a staircase, then perhaps there is one on the premises where you live, if you live in a condo or apartment complex – doesn’t have to be a full staircase.
As long as you move quickly on a short set of stairs, you can get in a great workout.
If there’s no stairs on your living premises, then how about at the workplace?
If none are there, or you work out of your home, then search the neighborhood for some stairs. You may find some at busy outdoor shopping or business plazas.
Shutterstock/Vadim Martynenko
Check the “downtown” part of your area. Many major buildings have a lot of steps leading up to them.
Another place you may find a staircase is your own health club. Or, you can use the stairwells of public buildings.
Each “round” in this exercise routine represents an ascent plus a descent—whether it’s one flight or three or more. On the descents, always trot down with control.
Warm-up
Five rounds of trotting
Set 1
Two rounds of climbing the stairs two steps at a time
Set 2
Three rounds of climbing the stairs two steps at a time, but sideways, in a lunge-fashion.
Set 3
Two rounds of going up the steps one at a time, but backwards.
Set 4
Two rounds of going up the steps two at a time, but backwards.
Set 5
Two rounds of bunny-hopping up one stair at a time, both feet taking off and landing at the same time.
Set 6
Two rounds of the same bunny-hopping, but two steps at a time.
Set 7
Two rounds of running up the stairs two steps at a time.
Set 8
Two rounds of walking or running up the stairs one step at a time, while holding 15-pound dumbbells in each hand.
Cool-down
Three rounds of walking up the stairs.
Staircase workouts are a stellar way to burn ugly fat!
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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