Fit Tip: Stair Workout

Posted On May 31, 2021 By Lisa Traugott

A woman running up stairs.

Climbing stairs is one of the best workouts to burn fat, tone your butt, thighs and calves and improve your heart health. While it mostly focuses on the lower half of your body, I added in some incline and decline push-ups to give you a full-body workout.

You can do this on regular stairs or on a stair machine. On regular stairs, you will walk up and down. If you are using a machine, you only have to keep moving forward. Just make sure to turn the machine off while doing the push-ups. The speed should be at a pace where you can maintain a conversation or sing a song, except when you are sprinting.

It only takes 25 minutes and it can burn about 200 calories for a 150 pound person.

Exercise Time
Walk Up Steps 5 minutes
Long Steps 2 minutes
Incline Push-up 2 minutes
Sprint 1 minute
Traverse Right 3 minutes
Decline Push-up 2 minutes
Traverse Left 3 minutes
Sprint 2 minutes
Walk Up Steps 5 minutes

Long Steps

Skip one step while walking up. Do not hold the rails.

Incline Push-ups

Turn off the machine until it stops completely. Keep your feet on the ground. Place your hands on the third step above the floor. Lower your chest to the step then raise to the start position.

Sprint

Run up the stairs as fast as you can.

Traverse Right

Face your body to the right side of the stairs instead of facing forward. Cross your right leg over the left as you walk up the stairs laterally. Hold the rails if you need to for balance.

Traverse Left

Face your body to the left side of the stairs instead of facing forward. Cross your left leg over the right as you walk up the stairs laterally. Hold the rails if you need to for balance.

Decline Push-ups

Turn off the machine until it stops completely. Put your hands on the ground. Place your feet on the third step above the floor. Lower your chest to the ground then raise to the start position.

Remember to listen to your body and take breaks if you need it. This is an advanced workout, so if you are new to stairs, start slow and just keep walking forward. As your strength and stamina increases you will be able to do this workout.

Stay healthy!


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A man running on a track.