30 Min HIIT Workout on Stairs| Get Sweaty!
Video taken from the channel: Hannah Bower
Basketball Stair Workout
Video taken from the channel: PatTheRocTv
BLEACHER WORKOUT | 15 Booty Building Waist Shaping Workouts
Video taken from the channel: Jordie Andrade
Bleacher HIIT! (No GYM FAT BURNER)
Video taken from the channel: Magda Civil
Strength Workout for All Runners: Bleacher Exercise
Video taken from the channel: RashaadRahh
Death By Bleachers: Fat Burning H.I.I.T. Workout Ft. Rob Riches
Video taken from the channel: Blue Star Nutraceuticals
Stairs Workout (10 mins)
Video taken from the channel: Holly Dolke
Adapt the ramp routine by running up and down a single set of stairs for three minutes, followed by the exercises listed above (a single jog up and down the stairs, pushups, burpees, and a wall sit). Repeat the entire cycle three times.There are four moves in this bleacher workout. To keep things simple, you will go for 35 seconds at each move, then immediately go to the next movement. Each move is full-body and will light up.
“Walking” stairs is a great warmup for a stair workout, as you’ll be waking up all of those leg muscles — like your quads, hamstrings, glutes and calves — as well as your hips and core. Run stairs.Take your workout to the bleachers and try this stadium workout routine! Not only does it not cost anything, it’s a great way to incorporate cardio into your week. -Start with a simple warm-up by jogging 1-2 laps around the track.
This will get your body ready for the workout.If you’re newer to the staircase game, this is the workout for you. Before you begin, warm up with 5 minutes of squats and jumping jacks. Perform each of the following exercises for 10–15 seconds.Perform as many pushups as you can with your feet on the third step and hands on the ground. Rest 10 seconds, then move to the bottom of the stairs and do flat pushups.
Rest, then place your hands.Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.Start a stair hop in a squat position.
Driving with both legs, jump up to the next step, and end in the squat position again. Think of yourself as a frog climbing the stairs. Stand with the bleachers to your left to begin the first set of squat-climbs.
Lift.A Stairs Workout You Can Do Today. Stairs workouts are one of the workouts I highly recommend.
The calories burned running up and down stairs is one of the benefits along with the fact that you are building muscle in your quads, hamstrings, glutes and calves. Follow this sequence to get great benefits from running stairs.You’ll start with a 5 minute warm up by jogging up the stairs, then walking down, and repeating.
Starting from the bottom of the stairs, take a step up (like a lunge) and kick back one leg squeezing your glutes. Alternate legs and complete 15 reps per leg. Heading down, turn to one side and take.Run up the stairs from section to section as fast as possible while driving your knees up and using your arms to keep momentum. Next, walk down for recovery. Exercise 5: Elevated Pike Pushups.
Warm up by walking around the track for five minutes or walking up and down the bleacher steps. After the warm-up, gradually pick up your speed until you are climbing the steps at about 70 percent of your maximum exertion, or level 7, and hold this intensity for five minutes.Start in high plank at bottom of stairs with feet on first step, hands on floor.
Keeping abs engaged and back flat, bend elbows to lower your body until your chest touches the floor. Push through.Warm up for eight minutes at an intensity of 5. Climb for 30 seconds at an intensity of 7. Climb for 30 seconds at an intensity of 8. Take it down to an intensity of 6 and skip a step for 60 seconds.
Sidestep facing the left for 90 seconds at an intensity of 7.Head to the bleachers and find a stretch of stairs that will take you no more than 15 seconds to ascend. This type of stair workout recruits more muscle fibers than running on level ground, Holder says, and working on an incline will force you to lift your knees higher and push through your feet with more force in order to propel yourself forward.
List of related literature:
|
|
| from Smarter Workouts: The Science of Exercise Made Simple |
|
|
|
| from Beyond Training: Mastering Endurance, Health & Life |
|
|
|
| from ChiWalking: Fitness Walking for Lifelong Health and Energy |
|
|
|
| from The 17 Day Diet Breakthrough Edition |
|
|
|
| from The Lost Teachings of Atlantis: & the Children of the Law of One |
|
|
|
| from The Communal Experience: Anarchist and Mystical Communities in Twentieth Century America |
|
|
|
| from Health Opportunities Through Physical Education |
|
|
|
| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
|
|
|
| from Complete Book of Throws |
|
|
|
| from Weight Training For Dummies |
145 comments
I am going to start this Monday cause it’s a good workout for me.
Did this twice in a row, burned about 300 calories according to my watch ��
Excited to start cant wait to see the results imma do this for bout a month to get real results imma do it if i can every other day or everyday if my legs dont give up on me lol
I live in Amsterdam (the Netherlands) and we don’t have any hills here. Everything is flat. How can i increase my strength/speed on a flat surface?
Did this today. I felt like giving up in my 2nd turn to jog thr stairs. But completed it finally. Will continue daily. ❤️❤️
Day 1: I was dying in the moment but I’m really glad I finished it
Day2: did it after a 30 minute Sydney cumming workout like yesterday and died again but it’s the best feeling afterward
Day 3: died again ����
+RashaadRahh Man This Is Pretty Nice, I’ve Been Looking For Something Like This. I Think I’ll Be Doing This More Often Now, Thx Bro. Keep Up The Sick Content ��
First day done… im about to die… i can see the results in just one day… thank u♡ I am burning
I used to be a great runner in my teens… 36 now and 2 months into running and doing 6k but have to stop every now and again due to shin splints and calfs stiffness… Any suggestions? Ps I stretch before and after
Day 1: couldn’t do the pushups so used that time to do more of the jogging, totally beat up. Thank you, will be consistent with this.
Day 2: Woke up with sore legs and completed it in two rounds, I can feel the burn. But it gets easier!!
what excerisizes help you with your muscles in the weight room
Mega awks when you complete the workout and then can’t drag yourself up the stairs to your room
On an average how many calories can I burn during this workout
Hi,im running a bit funny(when i run it looks funny kinda)how to run normaly?
Hi great exercise thanks put How many calories did you burn in this exercise?
I really thought solenne charged my AirPods. I had then on.( ik it isnt possible hahah)
Great vid let’s create or own gym during corona virus staircase been their forever let’s use or genius to find way to get sweat �� out
That was just one set!? How many of those do you usually do?!?! xD
Is this just 1 set done continuously or do you do more than 1 set of all the exercises? I’m about to do this later. ����
Love this! ��Please do a beginner friendly version! Keep up the great work ��
Is there any app that I can download this exercise, how long will it take approx for me to lose weight no my weight is 127 kgs
it seems to burns more calories than any exercise that I have seen and is excellent for strengthening the legs. Thanks a lot. I will have a go. ^_^
It a great workout. How much calories does it burn out this workout?
This is a good workout but I can’t even get past 3 minutes without dying ����
Third day. Didn’t feel good, but didn’t want to face the dissappointment in myself of not doing it so… done.
I’m going to attempt to be consistent with this and track my progress in the comments as a way to hold myself accountable �� I don’t wanna get fat during this quarantine lol…so here we go.
My body is starting at a pretty decent place. I’m generally slim but due to too much snacking & being less active, I am visibly getting love handles. I used to be very hourglass-shaped and I want to get back to that because my middle looks pudgy now.
Ok so this is the day 1: it was hell tough and i was sweating so as per mi watch i burned around 12 calories i could pull up only upto 8:00
Yo I am 12 track runner for 100m I feel like I been slower what should I do. Plus I made it for track relay along a go
This actually looks good…I was doing my whole building…now I can do it right on my floor
Aye as soon as you get your track schedule let me know. Imma try and add one of your meets to my schedule if I can run open!
Thank you mam
Really very feeling great
I am exercise at home because of covid 19
I am from india��
Why every trainer tells us dificult thing…want to lose weight just use stairs not elevators and eat healthy diet
i would suggest when you have ran up to the top instead of immediately coming back down the stairs, make a run to the other side of stairs and use it to go down…. in a loop manner?
that way….less stress to the heart…..
sudden change in activity, sudden switch is dangerous to your heart…. as your breathing pattern suddenly changes……
run in square loop pattern? up the stairs then horizontal walk / jog / mini run…..then go down stairs…..another mini jog / runs to go up the stairs again…..
Breathing spaces, mini rests are as equally important to not cause any stress to the muscle…..
This is my coronavirus quarantine workout, thanks for posting this
Loved the workout!
I agree with you on fitness girls sexualizing themselves, it gets to a point where it’s just sad.
I swear I get SO MANY sour looks from young Caucasian women when I’m in the gym. So your mad at what I have naturally? When about ten years ago I would have been deemed fat/overweight/unattractive?
Pls get your life ��
How many repeats do you do during a work out session? I do about 10-12 but im not sure if thats enough.
The quiz isn’t working. Its saying that my email address isn’t valid even though it is the correct email address
I am starting this by 25 April nd tell you aftr a week I just got your channel by my frnd
Im trying to lose wait and i dont like to run should i do it anyway or should i do something that is like
I’m in athletics in junior high and whenever we do something really or misbehave she makes us do this for 10 min straight. it sucks she constantly yells to us “let’s go ladies”
Wow great exercise for those whom are afraid to jog outside during the covid pandemic ��
i am 44 y.o right now i start practice running at this age. do i have a chance to improve my speed and strength?
Good vid but my stairs are dirty(I live in a building) so I cant put my hands on
Thank you for being a positive light and inspiration for us moms to not make excuses because we have little ones! Just make it work and keep positive!!! ������
What do you think about, where you start with slow walk then you run as fast as you can for 1 minute and then slow back down to walk then repeats the process again where is your bring the heart rate the high rate then back to a low rate and repeat
can i walk instead of running because I’m afraid I might fall, our stairs is not that wide but I still feel the burn in walking, is that okay?:(
This workout it’s really help me to lose weight like 15 LBS. it very good workout to start up finish with different workout ended total 30 lbs. I really like all her workout.Thanks ♥️
I am doing this now.. �� down In India.. Credits goes to covid -19
I do this on the stairs between floors in my building. My neighbors hate me.
That talk in the beginning is so spot on, and much needed. Thanks for speaking out.
+ RashaadRahh Right now I’m a Junior about to be a Senior in High School, I also just completed my first year in Track & Field. My first meet In the 100m I did a 13.02, my second was a 12.47, my third was a 12.22, and all the way to the last meet I ran a 12.02. I’ve been putting in some hard work, but do you think I can get down in the 10s at the end of next year? Should I do AAU this summer?
Really enjoyed u r video.
Well can u plz do a HIIT training in home workout any equipments.
Thank you for this vidéo, I’m doing this everyday at home as we are “locked in” in Morocco due to Covid-19 ����
I thought it’d be easy since it’s 10mins but I overestimated myself �� I love it though as it’s something I can see myself working up to and attempting daily ���� ����
I love your videos,keep up the good work guy’s. Any good eating plans to assist in the weight loss process?
You have really great videos! I posted something similar on FB. All you see is butt from these women. Smh
Hi Rob, love your workouts as they keep me motivated and provide me with ideas to vary my training sessions. All the best from Glasgow, Scotland.
thanks these videos helped a lot for my workouts and track meets
Shoot I walked up and down my apartment stairs low intensity for 45 min and my calves are very sore. Stairs at any intensity are great for calves.
Little bit of everything out side, the house, gym….what’s if you don’t weight what can you used……..to improvise……thanks I really enjoy this video ������������❤️
Just did this today. I did it for 1 hour and burned 2100 calories it was tough but I did it
I subbed like 2min ago. I watched a number of videos of your workout. I watched videos of other female workout channels, and it can be challenging and distracting with so much hypersexual behaviour. I am a male. Curiously I have subbed to any of them, after coming to the same conclusion as yours.
Your son..m like to come there and hug him right now for being so cute yarr
Can we do only these workouts to form booty? Or weights must e added afterwards?
Hi holly! If I do this (sprinting) for 15 mins every other day, will I be able to get some good cardio? Im 5’5, and about 130lbs, im happy with my weight, I just want abs and I know you need to burn a lil fat for abs. My waist is now 25.8 and I want to get at 24.0
Omg Been Doing The Same Routine For 4 Days 2 Times A Day And I Lost 43Kg Already ������
I dont have access to concrete bleachers like these. I have them aluminum looking ones. I sure as hell wont be running up and down them unstable things.
One of the best fat burning HIIT I have ever watched here in youtube. Thank you. I will be trying this right away tomorrow morning ������
I had pe 1st period last year. I slipped and sprained my ankle LOL. I’m okay now.
yo man I got a question I run really hard naturally so shin splints is a thing unfortunately for me so any tips or videos regarding on conditioning the legs to absorb such impacts?
thumbs up, subscribed. check out my vids, I only run up stairs with a jump rope…
hey man i play basketball and i wonder if this would help your vetical jump, thanks
We do that at school coach makes us stop till someone throws up
Your son is so adorable and he was keeping up with the work out God bless
Rashaa I’m a soccer. Player and I want to have really good stamina but also. Explosive speed I’m 15 can u tell me like. What exercises I should do
So glad you posted Hannah!! Excited to try this workout, please stay safe����
Okay I’m 290 pounds this ain’t gonna work, ima just stop eating for a week or so.
This is a great workout to do in my condo stairwell! I usually do it 2-3 times and I wear ankle weights to make it a bit harder.
What if you’re a young teenager like me. Should you still use weights?
Hey you got any tips for gaining weight? I work out every day 1.5 hours but i can’t build without that mass. Thanks
I feel my legs weak when I run on the beach and also on surface with up and down.Question.Lifting weight with my legs can help me run faster or can make me slower if I develop big legs?
thanks for the pointers. definitely noticed some errors in my routine
Today was my first day of track practice. Do you reccomend a type of spikes for the track.
First time trying kind of a killer especially my Husband and I did it after cycling for an hr ����♀️☺️. Only burned 88 calories. Would have to do this twice to burn over 100 cals for myself. But this is very good for those that are beginner to advanced. Great as a warmup too. Thx ����
Heyy Holly… LOVEEEEEEEEEEE ur staircase workout.. Have been doing it since one month, once every week…
Plzzzzzz.can u make more stair case videos which includes other exercise variations.. With a more time extended.. Cauz.. No one.. I mean NO other video has such a good timed workout.. Truly appreciate it that u made one.. Love, SWATI from INDIA��
I have done this workout for about 2 weeks and I was able to see results…it really works guys
Your son is so adorable. The way he was trying to imitate the workout with you was too cute ��
What can I do as a replacement for interval sprints up the long flight of stairs, if I don’t have a accessible stadium nearby��
wouldn’t running on flat eventually increase your efficiency?
I am from India.
Sir how to running 10km in 60 minutes.
How to increase stamina. Please reply sir
Dude, I can remember when you only had a few subscribers, good job man!
That’s my gym lol i don’t go to the gym no more stair walk jog run i love the stairs getting my booty right
@RashaadRahh At my school we run on a grass track.. and most of the runners run with their bare feet. Is it safe and more faster than wearing a shoe?
How many rounds?
One is not enough.
Would you recommend 3 or 4?
How tall are you(cuánto mides)?I will practise your track to get stronger legs,see ya ’round
I did this I stretched and everything to prepare but do you have any recommendations on protein shakes or after workout drinks?
I am from India
Plz tell me workout for 5000m
Plz provide me a pdf of hard workout
Can you another wave video can you do a brush give away thanks
I have watched your video!Question what type of strengh training do you need to jump higher for the highjump?
I have two things, First I appreciate that you sharing with us your running tips and keep up the great work,secondly i just quick smoking cigarettes and I need some tips how i Start my running schedule for beginners
My flat in the 19 floors so. It is perfect in the quarantine period
I swear this was more than 10 min. I made it kind of far but I did give up. I will try again tomorrow.
THIS IS THE FINE AND FANTSTIC EXERCISE FOR INCREASE OUR STAMINA, I ALWAYS TRY TO DO THIS TYPE OF EXERCISE & ONE MORE THING IF THERE IS NO STARES THEN PLEASE TELL ME THE OTHER EXERCISE OF THIS TYPE.
THANK U.
I couldn’t agree more! I actually did a research paper on how the fitness industry has changed over the past few years and how social media has influenced it to do so. Great video!!
Hi thank you for the work out.does this work out help the over all body?
If you can Could you do more of these home work outs?
Expect one or two running video per month along with my other videos like my Vlogs, Comedy skits, and How to make money videos. If you asked me to make a certain running video for you, ask me again on this video so that I can remember to make it for you. Be sure to watch my last Vlog (NEW) First day of College Vlog here: https://youtu.be/TV4NZMLP9eQ Hit the like button, Subscribe if you’re new to my channel. Leave a comment so that I can know who you are. Love yaw! Track season coming soon so more running videos more often. Peace out!
I tired this OMG this was so exhausting holly but so dame good����
Thank you for the motivation girl! I made sure to subscribe. Planning to become a better person, to keep myself in shape and active. Helping me find out who I am and to keep going on in life.
My coach in college requires me to run 500x up and down the bleacher’s stair. And that helped me to became a competitive runner.
Do you have before and after pictures of your journey? I would love to see that.
Damn I got a thing for these beautiful sisters and I’m a Mexican ����
Hey next video can you give a shout out to me? LOL I Love your videos bro! shout me out! Matt aka MD33
hey bro i really need your help i m running track this year.i am in 11th grade right now and this is my first time running track i notice i am not fast so i’m not going to be a sprinter i am going for long distance. i am one of the slowest ones when on the team when we do are conditioning i have a fast start off then slow speed coming to the curve but i have some stamina were i can push myself from 5th to 3rd place i do take this serious so i was just wondering what are some workout or exercises i could do to get at least a little faster for long distance i don’t’ have a bad breathing technique but i also want to learn how to breathe better..anyways what food or snacks should i be eating and also when i stretch and then start doing my training my legs get really tight and heavy which makes e a little slower. It is the month of November and i have all the way until February to prepare to go against other schools I’ve heard when you run track you do it for some years so i know i will be slow if i don’t prepare against other schools what should i do to at least become a good long distance runner and what should i do when i come home with sore legs please give me any workouts that can help from core to legs muscles i don’t get tired easily to so that’s why i am going for long distances anyways nice vid you earned yourself a sub!!!! 😉
I agree whole heartedly and for someone like me who is just starting out, it causes a lot if confusion and discourage. What advice can you give to someone who has had both knees totally replaced? The bleachers may be a little much. Please help.
(Random comment)
I dont know why but I suddenly though about how unconfortable it would’ve been if my nextdoor neighboor found me doing this. But then suddenly I realized I have no clue who my neighboor is… How is that even possible? I’ve been living for 8 years in my current appartment.
Maybe I’ll drop by later to check who this person is. (Our front doors are like 4 feet next to eacht otther)
I’m am sweating so badly but I also haven’t turned on the a/c yet…thanks.
Great job! Very well spoken! I love how you carry yourself and your body is awesome. You’ve earned yourself a need subbie and I know you’ll have plenty more! Keep pushing
Salute to u… much love n respect.. keep doing your thing..Stay bless n stay fit
How many times do you suggest running up & down the bleachers
Have you tried calorie counting before? If so, was it effective?
This was AMAZING!!!
Hit the like button before the video even started ♥️
Hey I just subbed! I am glad you are doing something to help motivate and change peoples life. those people that crossed over are looking to get in the prostitution industry ���� Stay focused! Thanks for your vid.
Oh I started following you every since your video on your myomectomy surgery. i just got one done last week and I am looking to take my health to the next level! Can you post a vid about what workout to do post surgery please thanks a mil!
That was tiring just to watch �� great workout, wish we had access to this kind of place in the UK. Will be searching out some good stairs for sure. Looks great for VO2max this too.
This is awesome…I’m doing this as my cardio…can I know..how many colories we burn by dng this?
Adding this to my summer routine!! Thank you thank you thank you!:)
Remarkable video! Thank you. This video really helped me.
#myfavoriteYouTuber ��
Thank you your training has helped me with my swimming at school I won a tournament thank you!
I have tried these and let me tell you. YOU ARE NOT GOING TO BE ABLE TO WALK ����
Bruh I feel like if I run down the bleacher imma just slip & roll down xD
Great spirit… ���� loved your workout I tried it today now im dead��… can you plzz tell me how many days a week should i do this workout if my goal is loosing weight.. btw your son iss soo cute I also have a son of 1 year.
trying this workout tomorrow can’t wait! if they’re effective ill definitely film a youtube videoo thank you for this Hannah!!
How long do. You rest. Between sets? I usually run the wider steps for more stretch (the part you sit on)
Wow… That was fantastic. I’m not even really overweight, but doing the jump with feet together
onto the first step was, well I stopped after two tries because it felt like I was jumping with deadweight & would fall.
As time goes on I’m going to keep giving that one a shot, but for just starting out this was just exactly what I needed while sitting here thinking that it’s so cold outside & all woodsy with ticks.
Thank you.
A lot.
9:29 No one can run at the end.
You can barely walk like a pregnant woman ����.
Btw, just finished my workout and thank you so much for this.
This was amazing! Quick and effective. Thank you so much, dear Hannah!! Also, your son is adorable! ��
your little one is so cute!! i love how you show you can stay healthy while having a little one around. i don’t have kids but definitely am excited to get to that point ��
Thanks for sharing! OMG your son is adorable!! The reality of working out at home �� Would love to see more, specifically for those of us who aren’t beginners but our gyms are closed. ❤️
Great workout just adapted it for my stairless apartment with a step stool wedged against the couch for stability.
Loved this! It’s good to see others struggle working out with toddlers like me LOL
I just did it, I absolutely loved it!
A tip for who doesn’t have stairs, or theirs suck (like mine): I used my couch as the second step, and a small stool or the floor as the first!
I love your workouts, please do more of these “workout with me at home” (if you can, of course)!
Also, Jaden is absolutely adorable, trying to do the same thing mommy is doing on the first exercise!
I thought something is wrong with my phone charger till i realized its the video ����
Dripping with sweat after this! Very intense quick and effective workout!
Awesome workout for speed, mobility and functionality only issue finding a stadium or a flight of steps like that close by in UK
It’s more fun just to watch the little cutie pie�� That’s it! Workout with Mommy!
I love this! The gyms in my area closed, so home workouts are my only option.