Stairway to heavenly body: How to get a killer body by stair climbing?

You’ve spent hundreds of dollars of the most modern workout high-techy equipment and there they are, lying in the dust like the rest of them. It’s time you look around the house and save huge amounts of dough you might otherwise be spending on equipment that claim to provide quick (mythical) results.

Do you have a set of stairs at home or anyway nearby? If you do, perfect, because this is all you will need to get into uh-mazing shape!

Stairs are not only ready-made cardio blasters; they can also be effectively used for bodyweight exercises such as calf raises, lunges, step-ups, dips and even pushups. Use your imagination and get wild – but just don’t get hurt. Just 30 minutes of stair climbing every week can help you achieve immense cardiovascular benefits, as stated by a study in the Journal of Sports Science and Medicine in 2007.

How many calories will you burn?

For all the calorie-junkies out there, here’s the good news: you can burn up to a whopping 500 calories per 30 minutes of running up and down the stairs. This is for a 150 pound woman, so the number of calories you burn can vary. Walking the stairs will help up burn up to 250 to 290 calories and is thus, more effective than walking on a flat surface.

You may have already tried stair climbing and running and we bet you also know that it can be super exhausting. Therefore, it can be incorporated into a circuit workout which can be used to develop a killer HIIT workout.

Warm Up!

Before you start any exercise, it is important that you stretch and warm up. Warm up for about 3 to 5 minutes by walking up and down the stairs.

Start Sprinting

Sprint up and down the stairs for 30 seconds. Go beast-mode!


At the base of the staircase, put your hands on the third step which should be at chest level and get into pushup position. With your core engaged and spine neutral, lower yourself and then ascend just like you would during a normal pushup. Perform as many pushups as possible – we recommend at least 12. If you aren’t a pushup-pro, you can do this exercise with your knees on the ground.

Standing Rows

Get a resistance tube and run it around the bannister of your staircase. With the handles in each hand, go back far until you feel enough resistance on the resistance tube. Pull the handles towards your body with your spine neutral and core engaged and return to starting position. Perform at least 12 reps.

Bicep Curls

By holding one handle of the tubing in each hand, pull the handles up to shoulder level by bending your elbows. Elbows should be in contact with your body. Slowly return to initial position and perform at least 12 reps.

Tricep Dips

With feet flat on the floor, sit down on the second step of your stair case, keeping your hands on the step behind. Keep your knees at a 45 degree angle and lower your body by bending your elbows until your upper arms are parallel to the ground. Push your body back to starting position, making sure your shoulders are away from your ears at all times.

Cardio Blast

Walk up and down the stairs for 2 to 3 minutes.


Perform a squat while pushing your elbows behind your torso. While you ascent, extend your arms overhead. This is one overhead reach squat, get ready for as many as you can do for 60 seconds.

Alternating Lunges

This should be done like a normal step-lunge. Step your right foot on the first step with your left leg behind you. Lower into a lunge and let your left knee bend to 90 degrees. Use your butt muscles to return to standing position. Repeat by putting your left foot forward. Keep alternating for 60 seconds.

Active Rest

Walk on a flat surface for 60 seconds and repeat the entire cycle twice more so that you have 3 in total.

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