Stair workouts will help boost calorie burning and toning in less time, they can kick your butt while firming it very effectively. Walking or running on firm ground the glutes can be more relaxed, when you have to climb they are engaged. Running up stairs can burn 953 calories per hour, on a level surface to accomplish that same burn an all out sprint would have to be held.
The flat landing spot for each step climbed makes you strike the ground with the midfoot rather than the ball of the foot, and you push off using the whole leg; it’s like doing a lunge and rep on a leg press machine with every step. Taking two steps at a time contracts the muscles working over a wider range, and can improve endurance quicker. Shorter steps are not to be discounted by any means, they are also great as they require quicker muscle activation.
One flight of stairs with at least ten steps is all that’s need, but less can still be used. Entire foot should fit on each step thread, making it easier to move quickly and allow enough room to do strengthen moves. Handrails are important, hold the rails lightly as you move for safety until the mind and body get used to the movements. Carpeted stairs provide more traction, and a gentler surface for some strengthening movements.
It is best to stretch and do a small warm up of around 2-3 minutes with an easy jog up and down, keeping shoulders down and back, while trying to gaze straight ahead rather than at feet. Once warmed up you can continue on with a more vigorous run, or you can start a routine which incorporates a variety of exercises to strengthen muscle and increase the burn in a circuit of 10 reps each.
Single Leg Hops are done facing a railing, standing on one leg on second step from the bottom, bend knee on other leg so foot is next to calf, with soft knees hop down one step then back up, that’s one rep. Do 5 per side and then switch legs and repeat.
Decline Pushup Leg Lifts are done facing away from the bottom of stairs in plank form feet on first or second step, raise one leg above step and bend at elbows to do a pushup to do one rep, switch legs and repeat.
Step Up Step Down Lunge is done standing at the bottom of the stairs facing up. Step onto second step with right foot bending leg 90 degrees to start, push off from right leg to jump raising left knee, land at start stepping right leg to meet left, step left leg back into a reverse lung to complete 1 rep, switch sides and repeat.
Toe Taps are done by laying faceup at stair top with butt at edge of landing, raise legs to top with knees bent at 90 degrees, place fingertips behind ears with elbows bent out to sides to start, keep knees bent and lower legs so toes tap first step, return to start to finish rep.
Sprint Up Jog Down is done by alternating climbing one step at a time for one flight then two steps at a time for the next while forcefully pumping arms on the way up for 6 to 10 minutes.
Tricep Dips are done by sitting on the second step from bottom with legs out long and heels on ground, palms on third step with elbows bent and a straight back. Straighten arms to press hips up to start, bend elbows backward to lower hips to hover above first step to complete one rep.
Side Leg Lift is done by sitting on the third step with hips perpendicular to tread so side of hip touches riser of fourth step and torso leans slightly over fourth step. Extend legs down steps keeping knee facing forward, lift leg to hip height, and return to start to complete one rep, do 5 reps and then switch sides and repeat.
Plank Walk is done by starting at the bottom of the stairs in plank form with palms on first step, walk right hand up to next step, follow with left, walk right hand back down, follow with left, that’s one rep.
Climbing Lunge is done by standing at bottom facing stairs, step right leg up to third step, bending knees to lower to a lunge, step left leg up to meet right to complete one rep. Keep repeating until you reach the top, jog down and start over starting with the other leg.
After finishing your routine cool down by jogging up and down the stairs slowly for 2-3 minutes and some mild stretching.
All of this can be done simply by using just the stairs. After time some weights can be added to increase the intensity of the routine and boost results. Climbing stairs makes every movement performed tougher, as a result you don’t need to dedicate a lot of time to this routine to see results. In one study women who simply walked up and down stairs at a moderate to high rate for 10 minutes a day, five times a week improved VO2 max by 17% within two months, as published in British Journal of Sports Medicine.
