Table of Contents:
Running Stairs Workout For Fat Loss And Conditioning
Video taken from the channel: John Alvino
The Benefits of Running Stairs
Video taken from the channel: Gold Medal Excellence
STAIR/BLEACHER OUTDOOR WORKOUT FOR BUILDING MUSCLE | Build Your Glutes At Home
Video taken from the channel: GoGabFitness
Extreme At HOME Stairs Workout
Video taken from the channel: Brett Cap
Now that you’re thoroughly warmed up, it’s time to hit the stairs: Run up and down the bleachers twice Perform 25 squats Do 15 bench step-ups, to the right and left sides, using one of the bleacher benches as your platform Execute 25 bench.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.To perform bench sprints, face the bleachers and place your right foot on the bottom step.
Push through your right heel as you climb up on the step. Let your body leap upward, squeeze your glutes at the top of the movement, and switch the position of your feet. Come down with your left foot on the step and your right foot.Anywhere Workout: Training on a Staircase or Bleachers.
Warm Up. Jog up the staircase at half speed and walk back down. Repeat five times. Sprint—Set 1. Pushup—Set 1. Stair Jump.
Jog/ Run up stairs but go up every other step on the way up. Slowly jog down taking each step. Go up and down the stairs a total of 5 round trips. Do a 3 to 5 minute cool down.
The point of taking every other step on the way up is to get the most out of the glutes, hamstrings and calves.Zig Zag run the bleachers every other row up and down. Frog jump rows one to 25 on the bleachers two times.
Sprint the stairs on the side of the amphitheater 10 times and walk down. Do single leg hops on side stairs every alternating legs every flight from row one to 30.Advanced staircase workout Sprint: Clear as many steps as possible Hop on one foot: 1 or 2 steps at a time High knees: While facing right High knees: While facing left Step hops: Hop on and off the bottom step as quickly as possible, 10 reps per leg Deep lunges.
Walsh founded Rise Nation, a group fitness studio built around the VersaClimber (imagine a stair stepper and climber in one), and he says any flight of stairs can help you burn calories, build.Stair workouts not only kick your butt, they also firm it like nothing else. When you walk or run on flat ground, your glutes are basically taking a nap. It’s when you have to dig in and climb that they fire up. That’s why running up stairs burns 953 calories per hour.
The beauty of stairs workouts is that they can be done outdoors or indoors at home. If you’re trapped at home social distancing or quarantining, you can do these stairs exercises any time—all you need is 15 minutes. This is an at-home stair workout you can do over and over again.This great circuit workout can be done on any bleachers or stairs.
See how fast you can get through this tough fitness challenge! Plus Forever21 activewear.Nonetheless, if you are just in the mood for a cardio workout, then feel free to sprint and run the stairs as much as you like.
Perform the following exercises back to back, with minimum rest between each exercise. Shoot for at least three to five total round.Explore Casie Smith’s board “Bleacher workout”, followed by 656 people on Pinterest. See more ideas about Bleacher workout, Workout, Track workout.
Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately.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 a deep side squat. Complete 15 reps.
List of related literature:
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| from Weight Training For Dummies |
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| from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless |
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| from Franco Columbu’s Complete Book of Bodybuilding |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Hypoglycemia For Dummies |
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| from Fitness For Dummies |
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| from Methods of Group Exercise Instruction |
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| from Escape Your Shape: How to Work Out Smarter, Not Harder |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Acupressure and Reflexology For Dummies |
89 comments
What is the best way to lost a ton of fat? I read lots of superb opinions on the internet about how exactly Fenoboci Diet Plan can help you lost tons of weight. Has anybody tried using this popular lose weight diet plan?
Omg, I just finished this workout. My body was dripping with sweat. I will definitely be adding this to my fitness routine! I wish I could add a photo of what I looked like by the end of this routine. I love it ����♀️����
MY AGE IS 37
MY HEIGHT IS 5.6 or 7
MY WEIGHT IS 80
HI MY GOOD FRND CAN U PLZ TELL ME HOW MUCH SHOULD I DO OR GO FOR THESE STAIRS CLIMBING UP AND DOWN after age OF 35 AT THE AGE OF 37 PLZ TELL ME THIS MY FRND
I HAVE MY STAIRS AT MY HOME SO PLS KINDLY REMEMBER MY FRND THIS THING IN UR MIND PLZ THAT THOSE STAIRS ARE AT IN MY HOME OK FRND SO PLZ TELL ME ACCORDING TO THOSE STAIRS NOT OUTSIDE STAIRS
WITH ALL THOSE STAIRS CLIMBING UP AND DOWN AND OTHER STAIRS EXERCISES I ALSO WANT TO SAFE AND SECURE MY STAIRS AND MY BODY AND LEGS ALSO OK FRND
I WANT THAT MY HOME STAIRS SHOULD NOT BROKE OR BREAK UP ANY STAIRS BECAUSE OF ME OR MY STAIR CLIMBING DAILY ROUTINE EXERCISES OK MY FRND SO PLZ REMEMBER THESE THINGS IN UR MIND ALSO MY GOOD FRND OK
BECAUSE I HAVE NO MONEY TO REPAIR AND CLEAN THEM OK MY FRND
AND I WANT TO LOOSE AND SHED AND LOOSE SOME OF THOSE EXTRA KGS AND FAT WEIGHT FROM MY BODY
SO PLZ ADVICE ME PLZ I AM VERY VERY IN BIT OF CONFUSION ABOUT THIS RUNNING AND JOGGING MY FRND
HOW MUCH SHOULD I RUN AND FOR HOW MANY MINUTES AND FOR HOW MANY DAYS A WEEK SHOULD I GO TO DO FOR THIS RUNNING AND JOGGING ACCORDING TO MY AGE AND WEIGHT OK MY FRND
HOW MANY FLIGHTS OR WHATEVER IT IS SAID WORDS IN THIS STAIRS CLIMBING FRND OK
I ALSO WANT U TO ASK MY FRND PLZ TELL ME THIS ALSO ABOUT THIS STAIRS CLIMBING
I MEAN HOW MANY TIMES A WEEK AND HOW MANY MINUTES DAILY SHOULD OR WOULD I PREFER TO GO FOR THIS STAIRS CLIMBING TO DO THIS FOR MY BODY WEIGHT FAT LOSS PROGRAM TO LOOSE MY THOSE EXTRA SHED OF BODY FAT WEIGHT FROM MY BODY MY FRND PLZ TELL THIS TO ME MY GOOD FRND
I MEAN THAT THAT IN THIS STAIRS CLIMBING IN MY HOUSE I HAVE 10 STAIRS IN A ROW THAN GAP LITTLE BIT THAN AGAIN 5 OR 6 STAIRS OK FRND SO KINDLY PLZ TELL ME HOW MANY STAIRS SHOULD I CLIMB UP IN A ONE TIME I MEAN SHOULD I GO FOR 9 OR 10 STAIRS UP AND SHOULD CONSIDER TO THIS MY ONE ROUND BY JUST GOING ONLY UP OR DO I CONSIDER MY ONE FULL ROUND COMPLETE AFTER DOING THESE 10 STAIRS CLIMBING UP AND DOWN BOTH AT A TIME
WHICH ONE SHOULD I CONSIDER TO BE MY ONE FULL ROUND IN THIS STAIRS CLIMBING
WHETHER SHOULD I COUNT MY ONLY ONE FULL ROUND BY JUST GOING ONLY UP MEANS UPWARDS AND THAN AGAIN CLIMBING TOWARDS DOWN SHOULD I CONSIDER MY THAT ROUND TO ROUND NUMBER 2 OR DO SHOULD I CONSIDER MY ONE FULL ROUND TO CLIMB STAIRS UP AND THAN DOWN AND THAN IT WILL CONSIDER MY FIRST FULL ONE ROUND
TELL ME THIS THING TO ME MY FRND OK
AND ALSO PLZ TELL ME THE INTENSITY AND SPEED RATE OF PACE OF THIS RUNNING AND JOGGING
AND STAIRS CLIMBING
This video was made in 2014. It is now 2020 and I’m starting this here TONIGHT. Stairs all all over my Home. THANK YOU BRETT CAP…..
Completed this workout twice back to back and got a good sweat going��
I go up one stair then come down, go up 2 stairs come back down 2, go up 3 stairs come back down 3. Do this until I get to 5 then run up the rest (as fast as I can) then I’ll do a bodyweight exercise like push ups, planks, or squats. Then I repeat this 4 times. I’m usually burnt out after this but sometimes I might throw in some floor ab workouts.
Wait, what happens if you skip those cool warm-ups but just sprint up the stairs? Fatigue or injury?
I have this feeling that if i tried this I’d fall… and my stairs are wooden…
I’M GOING TO TRY THIS RIGHT NOW:D
Just did this work out. I’m 243 lbs and this kicked my ass. But my legs are tingling so it means I did something right! Thank you!!
A stairmaster is fine for healthy knees. I prefer that you choose other forms of cardio but for reasons other than safety
I decide Im going to do some stairs workout. Your video was the 1st on the screen. The 1st section of my stairs has 20 steps. If it is too much I will do it on the 2nd set of stairs that is just 8 steps.
My luck my dog would go running up between my legs and bam.I think ill stick with the stair stepper at the gym its safer for me ����
I was 252lbs.
After doing this workout for months, I’m now 182lbs. Healthy bmi at 6′ 1″. Thank you, mate.
how many times are we supposed to do each exercise? Thank you:)
This work out kicked my ass lol but I finished ���� #Woman ����
can u make a video on workouts on how to lose belly fat PLEASE
I’m sweating and out of breath. Just what I was looking for at home! Thank you!
Will this really help me lose some weight if i do it for like half an hour to an hour a day?
Let me reword it…when u skipped a step…that’s how our higghschools stairs are…
Thanks for the video @brettcap. by the way what about stairs jumping workout, I regularly doing stairs jumping and it really effective for fat burning and for fatty chest as well.
should I wear shoes if my stairs don’t have carpet and how long should I do this for
Yesssss been looking for this, it’s 5am and I’m heading outside my door now to get it in. Glad I can maintain my lower body just right outside the house ��������
Amazing video this will put gyms out of business. This is amazing while we are in the COVID-19 pandemic NICE JOB Brett would love to see some more videos!
Just subscribed! I love the fact that I can do your workouts in the comfort of my home.
I’m trying to get fit and your videos definitely inspire me to achieve this goal!
Thank You:)
Great workout. How many days a week you recommend doing this?
What a genius! I love this work out and I just finished looking at a few of your recent videos and I got my motivation back so thank you for doing what you do you give hope and inspiration to a lot of people and with out you and carli I wouldn’t be where I am today fit and fabulous (fabulous is from carli she has helped me tap into my inner me and my beauty shines because of her inspiration and kindness)
So anyway I do have a question do u have any videos that you use weights at home I’ve a few weights like dumb bells benches nothing to fancy been in the family for 40 years (they are my dad’s)
Thanks again
Laura xx
I do 1h of stairs each day every day running up and down I should probably check how awesome my kick is lol it is a pretty hard work out but now I should probably turn it up to 2h or more pushing is key
relatedly, I heard that the stairmaster machines can damage knees, but real stairs don’t injure. I was told to use elypitcal trainers instead OR real stairs over any ‘stairmaster’ machine… myth?
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I was 6’1 176lbs. After doing this workout I am 6’2 150lbs. It looks terrible.
Great video, I been looking for new workout routines, so will try this one!
Your videos are amazing and really help me with my fitness journey. A skipping workout would be good to do!
Just what I need to kick my butt back in to shape I love these work outs have you any ar home weight training workouts I have some weights at home xx
I did it!!! Woo it kicked my butt! It’s a great workout when you don’t have much time or you don’t want a long workout. Thank you
Okay if y’all don’t subscribe to my friend y’all haters cause LOOK AT HER WORKOUTS!! Definitely from experience with Gaby she be leaving you feeling sore like that “damn I’m really getting snatched/booty” type sore lmao and wanting to do it the next day and again ������HOLY SHIT! YESS AMIGA����
hi there how many weight I loss if I do this five times a week for 20min
and thank you
Oh my goodness im a everyday gym rat lol n this got my legs burning!!! Thank u brett:)
Can’t wait to try out this workout! Thanks to your other workouts and healthy recipes,after just 6 weeks after having my 3rd baby via csection, I’ve been able to loose weight and I started to tone up a bit already. Thank you!!
I Love your work out routine videos!! They are Awesome! So easy and helpful. Thank you!!
I have a stair of 15 steps in my house, I’m gonna take it slow.
Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I’m going to give you some tips now. Look for a popular weight loss system called Custokebon Secrets (just search it on google). Thanks to it I’ve lost crazy amounts of weight. I shouldn’t even be talking about it cause I do not want a lot of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I will share the wealth haha.
About to try this out right now! I just graduated from college (OU Oh YEAH!) and haven’t found a gym yet to join that’s in my price range. So my at-home work outs are what I’ve got for now so I have to keep switching it up and making it interesting until I find a gym!
This looks like fun. I’m going to add this at the end of my workout. Thank you Brett for ALL of your videos. They mean so much to me and I’m sure for everybody else who follows you. I hope you’re having a great week so far! Wish I could give you and Carli and huuuuuge hug. xox
-Paige
I’m going to be the annoying viewer but how long will I see results? Will this help me get slimmer thighs?
Stair training is great. My advice though would be to keep it basic. The double step/every other is best position to match a natural stride. Crossovers, jumping, and even singles set up more risk for injury.
Wow that is tooottaly Genius….great I will try this hooefully loll
Thanks I will start doing this at home, I know it will be hard at first but seems like a different type of cardio.
God bless you and your family.
If your goal is to lose fat, what you do in the kitchen is most important
best workout I’ve ever done! thought I wasn’t gonna make it, though ;). Can I do this every day? do you recommend it? thanks for your reply:)
Has anyone ever told you that you look like Christopher Reeve when he played superman?
Interesting workout. This will be helpful for my workout esp my lower body. I’m planning to do this workout and see the transformation.:)
Where I live I have to go up about 22 stairs…for this kind of workout do you recommend to just do half of that or if I want it to be more intense go for the whole 22 stairs? Please help.
New subscriber stopping by to show love! I’m going to try this tomorrow morning when I go for my run. Keep the content coming!’
Nice leg workout, thankful that I can still get outside and exercise too!
nice but i am skinny and i want to work my calves but i dont have time to go jogging every day so can i do this for a calves workout tnx
Hospital parking garages, run 6-7 flight’s up, lap at the top full sprint, walk down. Do the next side. By three I and the pit dead. Next day mud obstacle trail running.
Our stairs is like skipping one step compared to urs…ur stairs are really small.
I was just looking at my stairs with new calisthenics eyes and knew immediately this video would exist, lol.
Will you agree that it will buff up my quadriceps if I do this as part of my regular workout?
Will try your exercises. Have to get my mom body back in shape!
just did this, boy did i get a good leg workout! thanks Brett!
Pleasee do a killer butt workout routine!! i want a round, bigger nice looking butt �� im sure there are other girls too, wanting this!
Home stairs are so versatile and useful for workout, it’s free and don’t take up any extra space in your home.
I also use stairs for upper body toning, such as push ups, and triceps workout. Instead of up and down with my legs, I use both hands and arms to support myself as I sit on the steps to go up than down the stairs.
There are so many other ways to utilize your home stairs as an existing workout facility. Lastly, remember to do it safely.
I have gained weight and I am pretty thick I have an hour glass shape but would like to get lean. Any workouts for that? Or a nutrition plan?
Thumbs up if you’re looking for Christopher Reeves comments‼️ ����������
I got ripped running stairs, intermittent fasting and keto and Im 51! great video
Those stairs checked my butt. But, I’m happy with the results. Thank you.������
I was wondering approx how many calories this routine burns +brettcapp? This was a really good workout, I liked the intensity. Hope you can post more stair routines.
i tried it today,it’s the first time..i didn’t thought it’s hard to do…but it’s great..thank you..
thanks for sharing. I’ll do it at home. thanks for the great video.
I wish i was living in burj khalifa so everyday i could use the stairs to get to my room ahaha
Wow…..
I will so be trying this at home.
Thank You so much for this video keep them coming.
hey m just 18 i weigh 83 kgs will it be helpful for me to lose weight nd fat fast if i do it daily with my control on diet?
Holy crap just did this workout… Thanks for sharing!! It kicked my butt but I will keep at it to see improvement ☺️
Brett. Help. I’m 5’7″ and weight about 160. Which it’s kind of good, kind of bad. I’m getting in the overweight sections but barely there. I remember I was so skinny and I loved it because I loved sports. I used to take my p.e class seriously and I loved being in the volleyball team. I was fit in high school, now I met my boyfriend (which I’m not blaming him) and you know you go out to eat, clubs and what not and we both gained a lot of weight. He lost his sick pack, and I lost my flat tummy.:( how can I go back to it? I am a very picky either, I don’t eat no veggies, no fruits, no eggs, no oatmeals, don’t drink protein. I’m the pickiest person ever:( plus I hate running because I can’t control my breathing. Help? I have a wedding to attend this January and want to get a flat tummy. Can I do it in 90 days? Plus, New subscriber:)
this is fantastic makes a lot of sense and great step by step breaking down the workout for a great workout and preventing injury. Thanks John
Subscribed after this video! I have 3 flights of stairs in my house! ���������� how many reps of each should I do?
Amazing video you are great! You were so clear! Thanks mate ����
Can you find a way to make a healthy lasange? Because the ones i’ve seen are always so oily and fattening:) Loving the videos!
hey will it help me if i do it everyday without controlling my diet?
Does this makes your leg bigger? because I am trying to make my legs leaner (I have a big thigh). My legs/ body proportion is kind of off because of the size of my legs.
I run the stairs ten times twice day but I always forget to warm up. Going to warm up when I do it later
Will this make my thighs or legs look bigger? I’m trying to look leaner and this looks like cardio but i don’t want my legs/thighs to get larger
Hey Brett your work outs help me a lot I was wondering if you can do a workout to get rid of back fat? I have been losing weight but i am struggling with back fat.
i really wanna do this but i fall down the stairs just when walking…
This will certainly work your calves but if that is your goal to to build them up, you may want to train them at the gym.
Increased muscle mass in the legs will come from squats and deads. This type of training is purely supplemental
does running stairs cause knee injury..?? ppl keep saying that
Hey Brett love your videos! The at home workouts are great for those like me on a budget who can’t afford a gym membership. I really apreciatte your hard work!
@Jshect You’re welcome! Let me know how this works out for you