The 10-Minute Stair Workout You Can Do At Home

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Probably you have already heard the phrase “take the stairs, not the elevator,” a lot of times. By practicing that suggestion you can improve your physical conditions, which means that the stairs can be used as a new favorite toning tool.

This workout is based on going up and down on the stairs—in your home, or wherever you want, combining that with sculpting moves in between. Since moving up harder against gravity, you’ll build strength and power in your lower body while your heart rate increases. These mini cardio intervals will help you burn calories and the quick toning moves that will fire up your back, arms, thighs and butt. At the end, you’ll be stronger, and thankful to the stairs for a free but fierce workout!

Here’s how it works:

–           Perform each exercise for 30 seconds, as many reps as possible with good form.

–           The flights of the stairs are not important,

–           After the first round, rest for 2 minutes.

–           Repeat the entire circuit once more to complete 10-minute strength and cardio workout in one.

–           If needed use the handrail and watch your feet

  1. Cardio: Stair Run

Time: 30 seconds

Instructions:

–           Starting position – facing the bottom of the stairs.

–           Running up quickly use each step.

–           Permanently pump your arms next to your sides as you move quickly.

–           Carefully walk down the stairs.

–           Complete one circuit of 30 seconds

–           Repeat.

  1. Strength: Walking Lunge

Time: 30 seconds

Works: Glutes, legs, core

Instructions:

–           Starting position – facing the bottom of the stairs.

–           Stepping your right foot onto the next step, bend both knees and lower into a lunge, keeping your front knee tracking over your shoe.

–           Pushing off with your right foot, use your arms to help you propel your left foot onto the next step lowering into another lunge.

–           Alternate the legs until you reach the top of the stairs.

–           You can walk or jog down as usual.

–           Repeat once more time.

  1. Cardio: Sideways Stair Run

Time: 30 seconds

Instructions:

–           Starting position – Begin at the bottom of the stairs with your left side of the body closest to the stairs.

–           Leading with your left foot, run up the stairs sideways.

–           When you get to the top, walk down the stairs normally.

–           Repeat once more time.

  1. Strength: Push-Ups

Time: 30 seconds

Works: Chest, arms, shoulders, core

Instructions:

–           Starting position – Placing hands on first or second step, extend legs behind you on the ground and come to a plank position.

–           Keep hands shoulder-width apart.

–           Bending elbows, slowly lower your chest down to the step.

–           Exhale, pressing your chest back up to starting position. Keep your core tight all the time.

–           Repeat as many times as you can for 30 seconds.

  1. Cardio: Repeat Stair Run

Time: 30 seconds

  1. Strength: Squat Jumps

Time: 30 seconds

Works: Glutes, legs

Instructions:

–           Starting position – stand at the bottom of a staircase with feet hip-width apart and arms next to sides.

–           Lowering hips down come to a squat position,

–           Tightening abs, then swing arms forward and jump up onto the next step

–           If the steps are too close together, jump on a second.

–           Land in a squat position.

–           Repeat jumping to the top of the staircase.

–           Walk down.

  1. Cardio: Repeat Sideways Stair Run

Time: 30 seconds

  1. Strength: Triceps Dips

Time: 30 seconds

Works: Arms, shoulders, core

Instructions:

–           Starting position – Sitting on floor facing away from staircase

–           Place hands behind you onto the first step.

–           Lifting hips up, straighten your arms, keeping shoulders down and away from ears.

–           Tighten abdominal muscles, bend elbows and lower hips almost to the ground,

–           Press back up and squeezing triceps, straighten your arms.

–           Repeat.

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