Step It Up: 10-Minute Stairs Workout You Can Do At Your Doorstep

Step It Up: 10-Minute Stairs Workout You Can Do At Your Doorstep

You're probably already climbing stairs every day--whether you are making multiple trips to the floor downstairs at work or when you're commuting long distances using public transport. If you are, that's your access to the best cardio and strength equipment. Take your workout to the staircase to boost your burn and tone your legs and butt.

Fact check: running up stairs burns 953 calories per hour. No, we’re not talking gym stair-climber machines or steppers. We’re talking about a good old-fashioned set of steps. So here's a quick 10-minute workout to make sure that you maximise your every step.

10 Minutes To Fit: Stair Workout That'll Help Tone Your Legs

Hit the stairs, and you can torch big-time calories. Bonus? They’re pretty much everywhere. Do each of these moves for 60 seconds, take a 30-second break and repeat three sets for each exercise.

Grasshopper Push-Ups

Try this variation of grasshopper push-ups on your stairs. This works on your chest, triceps, quads and glutes.

How it's done: Set yourself in a straight bridge with no arch on the back and no roundness at the back. Your hand and feet placement are shoulder-width apart or just like normal push-ups. Do the exercise like a normal push-up ensuring your hands don’t lose grip. Then take a step up and do the push up again. 

Hip Thrust Variation

An advanced and more effective version of the bridge exercise, hip thrusts improve your glute strength, shape, and size. It also strengthens your lower back and leg muscles, improves body posture and refines leg, ankle, knee, pelvis, and hip movements.

How it's done: Lie faceup with feet resting on a stair step. Push through heels to drive hips off the floor, pause at the top, then slowly lift up one heel and take it a step up, bring the other heel up. Now, take the heels down and your butt toward the floor. That's one rep.

Spiderman Push-ups

This variation of push-ups targets your chest, triceps, shoulders, obliques, and quadriceps

How it's done: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Now climb up the stair with one leg out to the side and bring your knee toward the same-side arm. Bend your arms and lower yourself as close to the floor as you can. Push back up to start, and straighten your leg back out. Repeat alternating sides.

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