Stair workouts

Got stairs? Use them to your advantage!

Walk, run or jog to the top.

Build your strength and work those muscles.

Try these fun exercise variations to get the blood pumping:

  • Skater steps – Place your left foot on the far left of second step, follow with your right leg on far left of fourth step, continue 2 steps at a time. Walk back down- repeat.
  • Mountain climber – Place hands on second step in sit up position. Bring left knee to left shoulder, then return your foot to the floor. Alternate legs. Do this 10 time.
  • Sidestep Ups (Alternate sides) – Position yourself so that you are facing the side and step up the stairs until at the top. Walk back down and repeat on alternate side.
  • Stair lunges – Climb two steps each lunge to the top of the stairs.
  • Walk up and down the stairs three to five times at a moderate to fast pace. Take a break when you need to, and repeat three times (or more if you want!)
  • Jump or hop on each step to the top, and walk back down. If you hop, change legs on the next ascent.
  • Run up the stairs as fast as you can, and walk back down. Repeat three to five times (or more if you want to!)
  • Miss a step and take a wider stance to the top, before walking back down.

Why is it good for me?

Studies have shown that walking up stairs at a moderate pace can be just as effective as running on the flat, and two to three times more effective than walking briskly on level ground.

Whatever pace you do it, adding stairs into your fitness routine is a really efficient way to increase cardiovascular fitness, heart and lung health, as well as improving balance, power and agility.

How much does it cost?

If you’ve got stairs in your home or at a nearby public place – nothing!

What equipment do I need?

Only yourself and a set of stairs!