If you’re a no-equipment-workout kind of guy or gal, you know that after a while, plain ol’ bodyweight moves can get a little dull.
Ready to spice it up? Look no further than a set of stairs.
Whether you have a flight of stairs in your home or you live near some park or stadium steps, this foolproof (and free) stair workout will challenge your whole body, plus give you a good dose of cardio.
We’ve detailed eight you can do using stairs and outlined a 30-minute routine using just the stairs and your bodyweight. Are you ready to step up?
Tip: Wear sneakers with a good traction and grip, especially if you’re using wood or marble stairs, to avoid slipping or falling.
Taking the stairs two at a time (every other stair) requires a higher and deeper step up than one at a time. And because you’re still traveling forward and upward, your core will be working to help you stabilize as well.
- Start at the bottom of the stairs and step up two steps with your right foot, bringing your left foot to meet it.
- Immediately step up two more steps, leading with your left foot.
- Repeat this sequence for 30 seconds. Go as quickly as you can safely here.
- Return to the bottom of the stairs and repeat for 3 sets.
Pushups are a full-body exercise, but obviously require lots of upper-body strength. Stairs provide an effective prop to assist you here.
- Face the stairs and assume the pushup position.
- Place your hands slightly wider than shoulder-width apart on the first, second, or third step, depending on the stairs’ steepness and your ability. The more elevated your hands, the easier the pushup will be.
- Maintaining a straight line from head to toe, slowly lower your body down, allowing your elbows to bend to a 45-degree angle.
- Aim to touch your chest to the step, then extend your arms, returning to the starting position.
- Start with 3 sets of 10 reps.
3. Bulgarian split squat
Challenge your quads and glutes as well as your balance and stability with Bulgarian split squats. By targeting one leg at a time, this exercise will uncover muscle imbalances.
Plus, it requires mobility in your hips. The closer your stationary leg is to the stairs, the more this exercise will target your quads.
- Start at the bottom of the stairs, facing away about 2–3 feet in front of the bottom stair.
- Lift your left foot onto the second or third stair so it’s at about knee height.
- Rest your toe on the stair and assume a lunge position. Lower down on your right leg, keeping your torso straight and hips square. Ensure that your knee doesn’t fall over your toe.
- Extend your right leg, then repeat.
- Switch legs after 10–12 reps.
Try these three running stairs exercise for fitness.