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30 minute stair workout

Before you decide to spend hundreds of pounds on exercise equipment, take a look around your house/apartment. If you have a set of stairs then you have everything you need to get into shape and make yourself a lot fitter.



DID YOU KNOW Short bursts of climbing stairs can improve your heart health #noexcuses

You don’t have to spend long - you can literally burn up to 300 calories in 30 minutes in our stair workout.


Warm-up 3-5 minutes

Start by walking up and down the stairs for 3-5 minutes at the same effort you would normally walk up and down stairs.


CIRCUIT X4 13.5 minutes

Turn up the music and set your timer. It’s time to work!

1. RUN/JOG

Run or jog from the bottom of your stairs to the top. Walk down to catch your breath – Repeat for 30 seconds

2. PUSH UP

Get into a plank with you feet at the base of the stairs and your hands on the 4th or 5th (depending on height) step. Make sure your body is in a straight line. Bend your elbows at a 45 degree angle to your body and push yourself back up into a plank. – Repeat for 30 seconds

3. SQUAT

Stand facing away from the stairs with feet hip width apart. Push your hips back, bend your knees to 90 degrees and lower into a squat. Push through the heels to stand up. If you struggle you can sit on the step then stand up, To raise the intensity turn around and take it into jump squats 1 step at a time – Repeat for 30 seconds.



4. RUN/JOG

Run or jog from the bottom of your stairs to the top. Walk down to catch your breath – Repeat for 30 seconds

5. BULGARIAN LUNGE

Stand facing away from the stairs. Step your right leg back until the front of your right foot is on the 1st or 2nd step (depending on your height). Bend your knees until they are 90 degrees so your front thigh should be parallel to the ground. Keep most of your weight in your front leg as you press through that heel to straight your left leg. Repeat this move with the other leg and keep alternating for 1 minute.


6. TRICEP DIPS

Sit on a step and place your hands behind you, with your fingers facing forward. Push through the palm to straighten your arm and lift your body away from the step. Keep your heels pushed into the ground. Slowly lower back down hovering your bum above the step then push yourself up again – Repeat this move for 30 seconds

7. SIT UPS

Lay on the floor at the bottom of the staircase place your feet on the 2nd step, push your lower back into the floor and perform crunches or sit ups for 30 seconds

8. REST – 30 seconds


Cool down 10 minutes

Walk up and down the stairs at an easy pace for 3-5 minutes and then stretch for 7 minutes holding each stretch for 30 seconds.

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