Head to your local stadium for this HIIT workout that’ll have you looking at stairs in a whole new way!
For today’s HIIT workout, stairs will be your new best friend. Not only did they come before the convenience of escalators and elevators (which also turned us into lazy humans), but they’re an amazing tool to use if you want a heart-racing, leg-burning workout. So never underestimate the power and usefulness they hold! Appreciate them. Love them. And most importantly, sweat on them.
Well, it’s that time. Grab a water bottle, a towel, and let’s get to work!
(If you have stairs in your home, you can do this entire workout at home! If not, find a local stadium or your nearest high school.)
Today’s focus: Stair Climbing
Warm up: Bodyweight
30 seconds each: butt kickers, marches, high knees, leg swings (each side), and forward lunges.
HIIT SET 1 (Complete 3 times through)
3 flights of stairs—running, single stairs
10 seconds recovery
30 seconds push-ups
10 seconds recovery
30 seconds jump lunges
10 seconds recovery
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60 seconds recovery
HIIT SET 2 (Complete 3 times through)
3 flights of stairs—running, double stairs
10 seconds recovery
30 seconds triceps dips
10 seconds recovery
30 seconds squat jumps
10 seconds recovery
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60 seconds recovery
HIIT SET 3 (Complete 3 times through)
1 flight of stairs—hopping, single stairs
10 seconds recovery
30 seconds jumping jacks
10 seconds recovery
1 flight of stairs—jumping, double stairs
10 seconds recovery
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60 seconds recovery
HIIT SET 4 (Complete 3 times through)
3 flights of stairs—running, single stairs
10 seconds recovery
30 seconds v-ups
10 seconds recovery
3 flights of stairs—running, double stairs
10 seconds recovery
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60 seconds recovery
Cool down: Bodyweight
30 seconds each: calf stretch, quad stretch, hamstring stretch, and glute stretch.
Nice job! I’m sure you’re feeling the burn after that one. For more workouts, check out the entire HIIT series of workouts here. And if you want to mix up your routine a bit, check out our entire library of workouts here and here!
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
