Full Throttle Run-The-Stairs Workout

Fitness, Running Workouts, Workouts

By: // June 10, 2019

A simple flight of stairs can provide an intense cardio challenge as well as a great way to sculpt and tone your total body—and this workout is going to do just that. You’ll burn calories, get your heart pumping, and build stronger muscles. In the end, you’ll be sweaty, stronger, and thanking the stairs for a free but fierce workout!

Using Stairs For Cardio HIIT Training

Why are stairs such a great cardio tool? Moving up a flight of stairs forces you to work harder against gravity so you push your heart rate to its max and create opportunities for a great HIIT (high intensity interval training) workout. Jogging up a flight of stairs will warm you up and start the body’s fat burning process. And sprinting up or running every other step will turn your moderate intensity into a high-intensity interval. Studies have shown High Intensity Interval Training helps you burn calories at a higher rate and for a longer period of time after you finish.

Using Stairs To Tone Your Muscles

The gravity you fight going up stairs also helps you tone your muscles. Obviously, your thighs, butt, and calves will benefit simply by running the stairs. But the variety of moves in this workout will also help you build strength all over with quick toning moves to firm up your arms, back, chest and core. So find a set of stairs nearby—indoors or outdoors works fine—and get ready to shape up all over!

Related: The 30-Minute Anywhere Bodyweight Workout

Stair Jog To Warm Up

1 min

Stair Run For High Intensity

2 min

Walking Lunges Up Stairs

10 reps

Skip A Step Run For High Intensity

1 min-2

Declined Push-Ups


Stair Run For High Intensity

2 min

Split Jump Lunges

1 min-2

Skip a Step Run For High Intensity

1 min-2

Tricep Dips


Lateral Running

1 min-2

Stair Jog To Cool Down

1 min

Graphic of "Run the Stair" Workout

READ THIS NEXT: A Total-Body Wall Workout That Works

Printed from GetHealthyU.com


on March 30, 2017 at 7:15 AM Reply

I am 40 years old female. A MUM of 2 grown up kids. I gym thrice a week on an average sometimes 4 times and really try hard to watch my diet.I am cery active all day but still.have not been able to loose weight for the past 4 years. I sometimes feel so demotivated and frustrated. Please help how can I loose eight.

    on March 30, 2017 at 8:26 AM Reply

    Hi there! Definitely check out these articles - good luck! https://gethealthyu.com/10-ways-to-finally-lose-that-weight/ https://gethealthyu.com/if-you-are-overweight-this-question-could-change-everything/ https://gethealthyu.com/55-ways-lose-weight-good/ https://gethealthyu.com/25-sneaky-weight-loss-hacks-really-work/ https://gethealthyu.com/11-solutions-common-weight-loss-challenges/

on March 17, 2016 at 7:42 AM Reply

Wow! A stair exercise even I can do and not feel so defeated ! I'm a 47 yo female currently weighing 286 lbs. The wooden stairs in my house aren't great, and I am slow and probably look crazy silly trying these, but this is doable. Thank you!

on June 21, 2015 at 5:40 PM Reply

This is good information for me as I have been doing some stair work, seeing that I live on a second story I have two flights of stairs to work on. Kathleen

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