Stair-Climbing Cardio Workout {+ Butt Lift}

The ultimate stair-climbing, cardio workout for serious fitness gains {and a lifted booty}.

stair-climbing cardio workout | stair workout | outdoor workout | Butt workout | lower body workout

You can crush a 5K and HIIT workout, but you still get winded walking up a flight of stairs…me too! But that’s totally normal. Think about it, climbing a flight of stairs is basically doing lunges uphill, against gravity. Talk about a booty burn that’s bound to get your heart pumping.

Which is why I love running stairs; it’s a great way to build cardio into your strength training routine. And it can be done outdoors or anywhere you can find a set of stairs.

I foresee a lot of stair running in my near future as I’ll be traveling to the Waupaca Boatride Volleyball tournament this weekend, followed by a trip to LA for Blogfest and the IDEA World Fitness Conference next week.

Take your workout outdoors with me and mix up your cardio routine with this stair-climbing workout. It’s sure to get your heart racing while building a fire in your calves, thighs, and glutes!

{Music: American Authors I’m Born to Run, get more songs currently rocking my workout playlist here}

The Workout: Stair-Climbing Cardio Workout

Find a staircase with 12-14, or more, stairs and complete each exercise at your max pace. Recover as you walk/jog back down the staircase. Repeat the entire circuit x 3-5 sets depending on your fitness level. Or you can do this workout AMRAP-style, cycling through the routine as many rounds as possible in 15-20 minutes.  

I also like to add this stair workout to my run. Find a walking/running route that has a staircase or two on the route so you can cycle through a couple sets of this stair-climbing routine mid-run. It’s a great way to amp up your cardio and add in a little lower body strength training too! 

  1. Stair run {hit every step}
  2. Squat jumps
  3. Lateral stair run {right + left}
  4. Lunge jumps {right + left}
  5. Hop scotch
  6. Stair run {hit every step}

See video above for complete workout and proper exercise form.

Stair Run {hit every step} 

stair run

Squat Jumps

stair squat jumps

Lateral Stair Run {right + left} 

lateral stair run

Lunge Jumps {right + left} 

stair lunge jumps

Hop Scotch 

stair hop scotch

Stair Run {hit every step} 

stair run

The Workout: Stair-Climbing Cardio Workout

Find a staircase with 12-14, or more, stairs and complete each exercise at your max pace. Recover as you walk/jog back down the staircase. Repeat the entire circuit x 3-5 sets depending on your fitness level. 

  1. Stair run {hit every step}
  2. Squat jumps
  3. Lateral stair run {right + left}
  4. Lunge jumps {right + left}
  5. Hop scotch
  6. Stair run {hit every step}

Pin this Workout

stair-climbing cardio workout | stair workout | outdoor workout | Butt workout | lower body workout

8 comments
  1. Love this! I’m going to try hiking the grand canyon Rim to River and back this fall and I need a good stair workout like this. Do you know of any great places to run stairs here in the cities?

    • Hi Nate! Now that’s ambitious, I love that you are going to hike the Grand Canyon this fall, this workout will be awesome prep for that! I personally love the large staircase on the River down by the U of M — East River flats park — check it out, it’s my favorite spot! Lindsey

        • Yes! It’s my favorite spot I’ve found in the Minneapolis area to run stairs so far. There is an East River Flats parking lot, you do have to pay via the hour but I suggest getting there early morning as the lot fills up fast!

    • Hi Beverley! Right, totally leg and booty burner! And I just checked out your blog + IG — LOVE (and now following of course)! Thanks so much for pinning! xo-Lindsey

  2. This looks AWESOME! I love stair workouts…They make my legs burn so good…I pinned for later so that I can do this with some of my clients this Summer! And I LOVE those bright blue pants! XOXO

    • Katie! It’s a real heart-pumping, booty-burning workout that’s for sure! I love my stairs too. Thanks so much for pinning! xo-Lindsey