Wellness Wednesday: Step Up Your Workout!

Yes, this has exactly what you think it has to do with: Steps.  By that I mean stairs.  Not the old boring repetitive StairMaster that you dread at the gym but any old steps.  Particularly ones that are outside (only because we hopefully don’t have to worry about anymore artic freeze overs).

I love running stairs.  It’s probably been my favorite workout since high school and has given me the best results when I throw it into my routine to switch things up.  Any old steps work, be they the 50 flights of stairs in your office building or the bleachers at a stadium.  A staircase workout is an incredibly effective way to improve fitness and overall health: One study found that simply walking up 200 steps twice a day, five days a week, for eight weeks, can cause a 17 percent increase in VO2 max, which is a common way of measuring someone’s aerobic fitness.

My favorite thing about stair workouts is that they can be done anywhere and its FREE.  I tell this to all my clients.  Even if you’re on vacation and you find 10 steps in a park you can use those to get in a full work out.  So you have NO EXCUSES!  Also, from fitness newbies to veteran health junkies, there’s a stair case workout for everyone at all levels.

You don’t need too many steps for the work outs.  Just about 20-30 steps which is about 10-15 seconds of continuous running.  High intensity workouts are the best to get your body back in shape, especially in time for summer.  My advice is if you want that bikini bod by Memorial Day Weekend you better start busting your ass now.

Listed below I have two high intensity stair workouts.  One for beginners and one for my more advanced stair masters.  Remember to have your focus at the top of the steps ahead of you.  You can do it!


Warm up: 5min of high knee skips, jumping jacks and squats

-Walk or run every two steps (jog back down)

-Sprint one step at a time (jog back down)

-Alternating side lunges up every two steps (or one depending how far apart they are; jog back down)

-Jump squat one step at a time (jog back down)

*Rest for 30 seconds to 1 minute after each circuit.  Perform the exercises for 15 minutes


Warm up: 5min alternating jump lunges, static high knees, and squats

-Sprint one step at a time (jog back down)

-Hop on 1 foot one or two steps at a time (jog back down)

-Deep vertical forward lunges every two steps (jog back down)

-High knees facing right (jog back down)

-High knees facing left (jog back down)

-Sprint (job back down)…As many times as you can until FAILURE

*Rest for 30 seconds to 1 minute after each circuit.  Perform the exercises for 20 minutes

When you’re done remember to stretch!  Make sure you bring enough water and some kind of post workout drink or meal afterwards.


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