stair workoutYou can perform this stair workout quickly in your home or wherever you have access to a staircase. The workout includes using the stairs with cardio intervals in between. This workout will tone your hamstrings, glutes, back and arms. It’ll build strength and bring your heart rate up. Try it out!

Do each exercise below for 30 seconds, focusing on the time rather than the length of the staircase. Do the whole circuit once, then rest for 2 minutes and repeat the circuit once more. Be careful descending the staircase and use the handrail if needed.

Cardio: Stair Run
Run Up and Down Stairs
Time: 30 seconds
Start facing the bottom of the stairs. Run up quickly using each step. Pump your arms next to your sides as you move quickly. Walk down the stairs carefully. Repeat.

Strength: Walking Lunge
Walking Lunge
Time: 30 seconds
Targets: Glutes, legs, core
Start facing the bottom of the stairs. Step your right foot onto the next step and bend both knees as you lower into a lunge, keeping your front knee tracking over your shoe. Push off with your right foot and use your arms to help you propel your left foot onto the next step and lower into another lunge. Continue alternating legs until you reach the top of the stairs. Walk or jog down as usual. Repeat.

Cardio: Sideways Stair Run
Sideways Stair Run
Time: 30 seconds
Start at the bottom of the stairs with your right side of the body closest to the stairs. Leading with your right foot, run up the stairs sideways. (Pretend your feet are chasing each other. Right foot goes first but as the left foot starts to approach the first step, the right foot should already be lifting to move up to the second step.) When you get to the top, walk down the stairs normally. Repeat.

Strength: Push-Ups
Push-Ups
Time: 30 seconds
Targets: Chest, arms, shoulders, core
Place hands on first or second step with legs extended behind you on the ground so you’re in plank position. (The higher the step your hands are on, the easier the push-up will be.) Make sure your hands are shoulder-width apart. Bend elbows and slowly lower your chest down to the step. Exhale as you press your chest back up to starting position, keeping your core tight throughout. Repeat.

Cardio: Repeat Stair Run
Run Up and Down Stairs
Time: 30 seconds

Strength: Squat Jumps
Squat Jumps
Time: 30 seconds
Targets: Glutes, legs
Begin at the bottom of a staircase with feet hip-width apart and arms next to sides. Lower hips down to a squat position, tighten abs, then swing arms forward and jump up onto the next step, with both feet landing together. If the steps are too close together, skip one. Land in a squat position. Swing arms behind you, then swing arms forward and jump to the next step. Repeat to the top of the staircase. Walk down.

Cardio: Repeat Sideways Stair Run
Sideways Stair Run
Time: 30 seconds

Strength: Triceps Dips
Triceps Dips
Time: 30 seconds
Targets: Arms, shoulders, core
Sit on floor facing away from staircase with back against first step. Place hands behind you, shoulder-width apart, onto the first step. Lift hips up so arms are straight, keeping shoulders down and away from ears. Tighten abdominal muscles. Bend elbows keeping them right next to the body and lower hips almost to the ground, then press back up, squeezing triceps and straightening arms. Repeat.

Source: Prevention

Image Source: Tuncay

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Quick and Effective Minute Stair Workout
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