Mon - Fri 9.00 - 17.00

Easy Calorie Burning Stair Climbing Exercises

By Fitoru | 03 August 2017
lady running up stairs workout

Whether you’re trying to fit into a new dress or get your body ready for the beach, we all go through our weight loss phase. At this point, it’s common knowledge that the secret to weight loss is having a good diet with regular exercise.

When it comes to exercising, you don’t always need to limit yourself to the gym. There are plenty of activities that can be done without a gym membership that will help you with your weight loss goals. One very effect activity, for instance, is climbing stairs. So we’ve come up with some very effective stair climbing exercises!

To point out some of the more obvious benefits to climbing stairs, it forces you to be outdoors where you’re not stuck in one spot and enjoy clean air and nice weather. On top of that, stair climbing exercises help build up endurance and strength, especially in your quads and glutes.

Research shows that women’s cardiovascular fitness could improve within six weeks if they run stairs for as little as 10 minutes a day, three times a week. To help motivate you, below are some workouts you can do to help you get the most out of your stair workouts.

What you’ll need:

  • You’ll need a flight of stairs with at least 10 steps in them. To make the exercises easier to do, make sure your entire foot fits on each stair.
  • Stairs that have hand-railing will be helpful since it gives you something to hold onto as you’re getting tired and headed down the stairs.
  • Indoor stairs with carpet flooring are also nice to have since it gives you more traction than bare ones.

Warm Up:

It’s ALWAYS a good idea to stretch and warm up before EVERY workout. The last thing you want to do is hurt yourself which will cause you to lose momentum in your weight loss efforts. To warm up, start by slowly jogging up and down the flight of stairs. Try to look straight ahead of you instead of down at your feet and make sure you’re keeping a straight back.

Single-Leg Hop:

Balance yourself on one leg at the bottom of the stairs. Hold onto the railing if needed, hop onto the first stair. Now hop back down and repeat that ten times. Switch legs when you’ve finished.

Sprint Up and Jog Down:

This is exactly as it sounds. You sprint up the stairs and jog on the way down. Two things to keep in mind while you’re doing this is to lift your knees high and pump your arms up high. The faster you pump your arms the faster your legs will go. Once you reach the top of the stairs, you turn around and jog down. Notice I said jog and not walk, this is supposed to be hard. Once you reach the bottom, turn around and sprint back up. Do this 3 to 5 times based on how you feel.

High-Knee Toe-Taps:

The last exercise is a fun one. Start at the bottom of the stairs. This time, instead of sprinting up the stairs as fast as you can go, you’re going to be focusing on making sure your knees go up as high as they can go. You must go up one stair at a time, so each foot is going to be stepping on each stair. The cherry on top is that you do all this while you’re on your toes. You stay on your toes the whole time until you reach the top.

If you want more exercises to do on the stairs, the Daily Burn has a nice 25-minute stair workout that we recommend. See the guide below for workout details.


If you want more exercises to do on the stairs, the Daily Burn has a nice 25-minute stair workout that we recommend.

See the guide below for workout details.

(Source: DailyBurn)


I know there might be a few people out there that might get a little intimidated by the three exercises I mentioned as well as the 25-minute guide. For those beginners, here’s a simple stair climbing diagram we put together for you to get started. Just remember to go at a comfortable pace that requires you to push yourself a little.

Climbing stairs is not only a great way to burn calories but it’s an effective way to build muscle as well. The key to success in it is consistency and effort.

If you are exercising regularly and giving it your all every time you do, we’re confident it will show. Keep in mind that it won’t happen overnight. Rome wasn’t built in a day and your weight lose efforts won’t happen overnight either. If you enjoyed this article and want to see more helpful tips, exercises, diet recipes and more from the Fitoru Family, we encourage you to claim your FREE e-book by entering your email address below.


STRUGGLING WITH MEAL PLANS?

We’re putting the delicious back in dieting, so that, as your body kicks into ketosis, you don’t feel like you’re sacrificing anything…not taste, not enjoyment, and certainly not fulfillment.

  • 5-10% Carbs

  • 15-25% Protein

  • 65-75% Fat

Related Post

6 Health Benefits of Figs and the Best Fig Recipes

Figs are a fruit with a long-storied past. The fig tree makes several ...

View Blog
Activated Charcoal? Should You Have It in Your Med...

These days, people are using activated charcoal for everything. It’s...

View Blog
Benefits of Drinking Tea

Many people consume flavored beverages, whether it is soda or coffee; ...

View Blog