Are Stairs a Good Workout? 

Ahhh stairs. If you are a fitness junkie you should always be choosing to take the stairs when you have the option. I can't stress enough how taking the stairs is a amazing cardio AND strength training workout!

If you think you are in shape, I challenge you to take a few flights of stairs. I thought it was really surprising how I could run a 5k no problem but a few flights of stairs had me quickly out of breath! ​

Benefits of a Stair Workout

Climbing stairs is one of the best workouts when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great core strength. It's a all-in-one package deal!​ Here are a few of the awesome benefits that come with taking the stairs: 

  • strengthen and tone your legs – from your calves to your butt
  • great cardiovascular exercise that burns lots of calories
  • great interval training workout
  • Its totally free - all you need is access to stairs
  • very efficient way of burning maximum calories
  • great workout for those that are short on time
  • helps build bone strength
  • increases core muscle strength
  • low impact workout, can be done by any fitness level

Stair Workout for Weight Loss

Stairs are a easy and efficient workout to add for weight loss and toning. ​Any stair climbing is better than nothing, obviously the more you climb the better and faster results you'll notice. Stair climbing is officially classed as a ‘vigorous exercise’ and burns more calories per minute than jogging! 

You burn about 0.17 calories for every step you climb, so you burn roughly a calorie and a half for every 10 upward steps.

Stair Workout Ideas

The first challenge you might face is finding a good place that has a lot of stairs for you to climb. This is where living in an apartment building becomes an advantage. I live on the 14th floor of my building and make it a point to climb stairs at least once a day! 

You can find stairs in places like High-rise car parks, Shopping centers, Office buildings, Apartment buildings, Train stations ,Overpasses and road bridges, Schools and Universities, Parks, and Sports grounds.

  • Interval Training - Alternate between sprinting and walking up the stairs
  • Strength Training - Take two steps at a time to resemble lunges. Climb the stairs with a dumbbell or kettlebell in each hand. 
  • Sprints - See how far you can get in 30 seconds and walk back down. Repeat to try and beat your record. 
  • Style - Change it up by walking up the steps backwards or sideways to target different muscles
  • Bodyweight workout - Do a set of push-ups, squats, burpees or sit-ups on each landing as you ascend.