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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}
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. Â
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!Â
See video above for complete workout and proper exercise form.
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.Â
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
Thanks! I don’t think I’ve been there. I’ll have to check it out soon. Any tips on parking?
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!
yea girl! this is the exact kind of stairworkout that i would do too. such a burn on the legs and bum. love that sports bra, you’re totally rocking it. pinning!
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
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