Stair work outs are one of my favorites types because:
1.) They can be hard if you really push yourself. Sprinting up stairs is exhausting- there’s a reason football players do this during drills!
2.) They can also be easier on your joints than running on flat ground (Provided you walk up and down them). You will still get your heart rate up walking up and down stairs and it is a great way to to tone your glutes and legs.
3.) You can incorporate them into a full body work out! For the following exercises, do 1 set of each and then run (or walk!) up and down the stairs 5 times in between. Repeat 3 times for a huge calorie burn + complete toning session.
Raised Knee Lunges
(Using a step)
Start with your right foot on the second step and your left foot behind so you are in a lunge position. Make sure your bent knee is at a right angel and your toes are in line with your knee. Bring your back leg up into a forward raised position and hold there for 3 seconds. Return to lunge position. Repeat 15 x on each leg
Side Jump Squat
Start with your right foot on a step and your left food on the ground. Begin in a lunge low lunge position, making sure your knees are in line with your toes. Jump up as high as you can and then return to the lunge position. Try to land lightly to protect your knees. Repeat 15 x on each side.
(Straight Leg Version)
Find a ledge or small bench to do this one. If you can’t find one, the bottom step will work too. Start with your hands facing toward your body and firmly planted on the bench. Make sure your legs are straight and just your heels are on the ground, toes pointed up. Lower your body until your arms are at a 90 degree angle. Push yourself back up while keeping your body as still and straight as possible. Repeat 15 times.
Start at the base of the staircase standing sideways. Run up and down while crossing your bottom foot behind the top foot. Run up 5 steps and then down and repeat 4 times, starting with the opposite leg each time.
Push Up to Opposite Leg Cross Over
Start with your hands on a ledge again in plank position. Come down for a push up then return to plank. Then cross your left knee to your right elbow while keeping your core tight. Alternate legs and do one push up between each cross over. Repeat 20 times (10 per side)