This Staircase Circuit Workout is Fast, Efficient and Effective

1
Staircase Circuit Workout

Woman running up stairs
Klaus Vedfelt/Stone/Getty Images

This Staircase Circuit Workout offers a fast, efficient total body workout and all you'll need is a staircase and your own body. This workout is a great choice if you want to workout at the office, at a hotel, on the track or you simply want to spice up your usual workouts.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

A staircase

How To

 

  • Perform the exercises as shown in a circuit, doing one exercise after the other with little or no rest in between exercises
  • Complete the circuit 1 time for a 15-20 minute workout or 2-3 circuits for a longer, more intense workout
  • Modify any exercises that cause pain or discomfort

2
Staircase Warm Up and Cardio Circuit

Man Running Up Stairs
Man Running Up Stairs. Getty Images/NPHOTOS

3 Minutes: 

Warm up. Walk up 3-4 flights of stairs at a slow, easy pace.  If you only have one flight of stairs, walk up and down for 3 minutes.

1 minute: 

Walk up the stairs as fast as you can

1 minute: 

Walk down the stairs at an easy pace

3
Stair Pushups

Pushup on the Step
Pushup on Step. Paige Waehner

How to:  

Place your hands on a step in front of you (the higher the step, the easier this move will be) and get into a pushup position, body in a straight line from head to heels.  Bend the elbows and lower into a pushup, pressing back up and repeating for 16 reps.  You can modify by placing a towel or pad on the floor and doing this move on your knees.

Reps/Sets/Duration: 

16 Reps

4
Squats to Step

Squats
Squat. Paige Waehner

How to: 

Stand with your back to the stairs and squat until your backside just touches the second step (or as low as you can)  for 16 reps.

Reps/Sets/Duration: 

16 Reps

5
Step Ups

Step Ups
Step Up. Paige Waehner

How to: 

Place the right foot on the second step of the staircase (or lower, if that feels too high for you), transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat for 16 reps each leg.

Reps/Sets/Duration: 

16 Reps

6
Squats to Step

Squats
Squat. Paige Waehner

How To:

Stand with your back to the stairs and squat until your backside just touches the second step (or as low as you can)  for 16 reps.

Reps/Sets/Duration: 

16 Reps

7
Triceps Dips

Triceps Dips
Triceps Dips. Paige Waehner

How To: 

Sit on the bottom stair with your hands just beside the hips.  Push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.

 Reps/Sets/Duration: 

16 Reps

8
Cardio Circuit - Staircase Walk

Getty Images/Dave and Les Jacobs

1 minute:

Walk up the stairs, taking them two at a time

1 minute:

Walk down the stairs to recover

2 minutes:

Walk up the stairs at a slow, steady pace

1 minute:

Walk down the stairs to recover

9
Wide Stance Stair Pushups

Wide Stance Pushups on Step
Pushup on Step. Paige Waehner

How to: 

This is just like the stair pushups you did earlier, only this time you're going to take your hands wider than the shoulders as you complete 16 pushups, on the knees or toes.  By taking the hands wide, you'll really challenge the chest muscles.

Reps/Set/Duration:  

16 Reps

10
Split Squats

Split Squat
Split Squat. Paige Waehner

How To:

Stand about 3 or so feet in front of the staircase and place the left leg on the step behind you, resting on the toe. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 16 reps on each side.

Reps/Sets/Duration: 

16 Reps

11
Pulsing Squats to Step

Squats
Squat. Paige Waehner

How To:

This time for your squats, you're going to squat as low as you can, touching the step if you can.  Hold that position and then slowly pulse up and down, only going halfway up, for 16 reps.

Reps/Sets/Duration: 

16 reps

12
Triceps Dips

Triceps Dips
Triceps Dips. Paige Waehner

How To:

For this round of triceps dips, try to do something different.  Take your feet out further or even lift one foot at a time while bending the elbows into a triceps dips.  Really challenge your triceps.

Reps/Sets/Duration: 

16 Reps

13
Cardio Circuit

Getty Images/BROOK PIFER

1 minute:

Walk up the stairs, taking them two at a time

1 minute:

Run up the stairs as fast as you can

2 minutes:

Walk down the stairs and then up again at a slow, steady pace

1 minute:

Run up the stairs as fast as you can

2 minutes:

Walk down the stairs and then up again at a slow, steady pace

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