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Staircase Circuit Workout

This Staircase Circuit Workout offers a fast, efficient total body workout and all you'll need is a staircase (or several flights of stairs) and your own body. This workout is a great choice if you want to workout at the office, on the road 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 and modify any exercise that causes pain or discomfort.

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
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
Stair Pushups

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.
Squats to Step
 
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.
Step Ups - Right Leg
Squat and lift on the Step Squat and lift on the Step  
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 on the right leg.
Squats to Step
 
16 reps
Step Ups - Left Leg
Squat and lift on the Step Squat and lift on the Step  
Complete 16 reps of the step ups on your left leg.
Triceps Dips 
Dips
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.
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
Stair Pushups

16 reps
Split Squats - Right Leg

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 the right leg.
Squats to Step
 
16 reps
Split Squats - Left Leg

Complete 16 reps of the split squats with the left leg forward and the right leg back.
Triceps Dips 
Dips
16 reps
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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