A full-throttle run-the-stairs workout is a great way to get your heart rate up and stay fit through a fun, interesting, and challenging workout.
There are many variations of this type of training. You can do them on treadmills, stair masters, or even outdoors. The idea is to make sure that you’re challenging yourself by increasing the difficulty as you go along.
A full-throttle run-the-stairs workout is one that requires you to start at a low level of intensity and then increases it as the session goes on. It’s a great way to challenge your body in new ways while staying active and fit!
Jumping is an intense cardio challenge, as well as a great way to tone your body. This session here will get you started in the gym! You’ll burn calories, get your heart pumping, and build stronger muscles. In the end, you’ll be sweaty, stronger, and have a free way to get in an exercise routine whenever you please!
Using Stairs For Cardio HIIT Training
Why are stair climbing workouts so functional? When you hike upstairs, your heart rate is increased, which trains you at a higher rate. You also have the opportunity to perform HIIT cardio exercises when ascending and descending the stairs.
Jogging up a flight of stairs is a great exercise that will slowly increase your metabolism while running or sprinting every other step (you can also alternate the two) and will provide you with an intense workout. Interval training is a popular exercise method in which you work at your maximum capacity for a set amount of time followed by resting. It helps to burn extra calories and has been shown to help with weight loss because it has a higher fat-burning rate than other calorific exercises like jogging or cycling.
Using Stairs To Tone Your Muscles
You will be able to develop your arms, buttocks, and calves by running stairs. This is because working muscles require a certain amount of gravity in order to operate properly. The variety of exercises in this workout will also help you build strength all over, with quick toning moves to firm up your arms, back, chest, and core.
Running stairs is a great way to get in shape without spending hours at the gym. Running stairs is a good way to get in shape because it is a full-body workout that incorporates the many major muscle groups. This workout will also make your legs, arms, and core stronger while you tone your body.
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Best Stair Workout
The best stair workout is the one that you can do without any equipment. It will help you gain endurance and strength while toning your muscles.
The best stair workout is a combination of exercises that use both your upper and lower body. It’s a great way to work out at home or in the office, too.
The following are some of the best stair workouts:
Stair Jog To Warm Up
Start your workout routine with a consistent-paced jog up to the top of the staircase. Recover as you walk/ jog back down the staircase. Repeat jogging up and recovering in a walk or jog back down to the bottom for one minute.
This first minute of stair jogging will get your heart rate up and the rest of the session will be more effortless. Start slowly and gradually step it up!
Stair Run For High Intensity
For the next two minutes, you’re going to run up a set of stairs as quickly as you can. You should start by walking up the first few steps and building speed by running on each of them in turn.
Recover on the way down, walk your way back up. If you need to modify your pace, don’t worry – no shame in doing so if it means you can avoid a heart attack!
Think fast and furious on the way up and be consistent on the way down.
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Walking Lunges Up Stairs
Walking lunges with the assistance of stairs is a great exercise because, not only does it help you focus on squeezing your glutes, but you’ll also be able to target your quadriceps and hamstrings.
When performing lunges on a flight of stairs, skip a step. Pushing off the heel with your foot and using your butt will help increase the intensity.
Declined Push-Ups
Stair workouts come with a variety of exercise options, not just the standard lower-body and cardio. One example is the decline push-up, done at the foot of the first or second stair. By placing your feet higher on an incline, you change the angle of the muscles. This will challenge them more and make you stronger!
Push-ups are a simple and quick way to build muscle mass in your chest and shoulders. They also work your abs to make sure you keep good posture as you lower yourself down and raise yourself back up.
Stair Run For High Intensity
You’ve done this one before, let’s do it again! Set the timer for 2 minutes. Try to get as fast at the top as possible and take the recovery down.
On your way down, if you’re feeling good and want to continue exercising, then keep jogging. If, however, you need to bring your heart rate down more quickly, walk back down. The effort is on the sprint at the top; as quickly as you can!
Split Jump Lunges
Start by standing at the bottom of the staircase and place one foot on the bottom step. Lower into a lunge position and, in one smooth motion, jump while switching your feet to bring your opposite leg to the first step of the staircase.
Step forward with one leg, bend the knee and bring the heel of the other leg towards the glutes. Extend back up to a standing position and then jump, switching legs in mid-air.
Skip a Step Run For High Intensity
Running up the stairs is tough, but it’s a great way to get your blood pumping! Plus, you can work on both the physical and mental aspects of the run. Don’t forget to concentrate so you don’t trip.
Triceps Dips
Try using the first two steps of your staircase as a bench, and lift your feet off the ground by pushing off with each hand. Change hands after some time for an interval.
The bridge pose will strengthen the backs of your arms. Lower yourself by bending your elbows to 90 degrees, then use the backs of your arms to press up for a full repetition. Focus on drawing in your triceps as you lower and lift to get more out of this arm workout!