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 |
37 comments
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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:)