causing the muscles to extend and contract in a rapid or "explosive" manner Push through your hands to raise back to starting position, arms fully extended with elbows locked. Leg Lifts (Glute Strengthening Workout) Leg lifts work your glutes. It'll take about seven minutes. Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner. Stair workouts not only kick your butt, they also firm it like nothing else. Depending on the length of the staircase, modify accordingly. It … Here's how it works: Do each exercise for 30 seconds. Join the Club. Unlike a gym membership, running stairs is a free way to exercise. The steep grade will skyrocket your fat melt-running up stairs burns up to an off-the-charts 16 calories per minute-and carve your butt, legs, and more as you climb. Hit the stairs, and you can sculpt your legs and torch big-time calories. Even though stairs may not feel like a core workout, it is active. These muscles help you stay upright, breathe and balance. Using Stairs To Tone Your Muscles. Here are some of the benefits you can look forward to experiencing after running stairs becomes a normal part of your exercise routine. One stair workout a week is good at first—and then work your way up to two each week as your fitness improves. They're pretty much everywhere. Do 10 reps on each side.eval(ez_write_tag([[580,400],'mensjournal_com-incontent_10','ezslot_7',125,'0','0'])); Start in high plank at bottom of stairs with feet on first step, hands on floor. Stair-climbing machines are likely the most dreaded piece of cardio equipment in the gym, and for good reason: Trotting up step after step is tough work. Obviously, your thighs, butt, and calves will benefit simply by running the stairs. Start by walking up 10 floors first. Repeat for 20 to 30 minutes. Your core muscles attach onto your pelvis, spine and ribcage. When you get a break at work, use that as an opportunity to run the stairs, several times if necessary, to hit at least 10 minutes of working out. Turn your home or apartment’s staircase into a gym. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_5',121,'0','0']));Stand facing stairs, and raise one knee up high to tap the first step with toe, then repeat on opposite side, moving quickly and pumping arms aggressively. Start by walking up 10 floors first. Walk the stairs, taking them one at a time. All these elements benefit runners. For more information please read our, MORE: Get Fitter Faster, the Speed Workout, ALSO: How Matt Damon Got Ripped for Bourne 5, Give the Gift of Relaxation This Holiday Season, Save Up To 50% On Top Brand Mattresses At Mattress Firm, Stock Up On Stay At Home Clothing Essentials With Tommorows Laundry, How Scary Is Surfing Jaws? Jog down. Sprint to the top of your stairs (depending on how many stairs you have, it should take about six … New Baby Got You Rethinking Life Insurance? eval(ez_write_tag([[580,400],'mensjournal_com-incontent_11','ezslot_6',126,'0','0']));Run as fast as you can up flight of stairs, hitting each step. "Running stairs is a powerful workout for numerous reasons," said Tom Holland, MS, CSCS, an exercise physiologist and Bowflex fitness adviser. Running stairs is a great form of exercise that conditions the body’s cardiovascular system, builds muscle in the lower back and legs, and burns more calories in less time than traditional running. This stair exercise starts at the top of the stairs. 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. The best strategy is to create an environment similar to a jogging experience whereby you measure the time and run up and down rapidly. Your … Exercise Six: Triceps Stair Dips Stand facing the stairs, then step your left foot on the far-left end of the second step. Here's how it works: Do each exercise for 30 seconds. Never run down the stairs, be confident while running up and take a break when needed. When you run, whether on stairs or the treadmill, your upper body and core are working. Keeping abs engaged and back flat, bend elbows to lower your body until your chest touches the floor. Find an outdoor football stadium with bleachers to use for this exercise. Stair workouts fall into the category of plyometrics or neuromuscular training. Continue ascending the stairs, alternating sides, until you reach the top of the stairs, then walk down for recovery. Indeed, exercising on the step machine or stepper is the workout equivalent of bicycle training wheels compared to getting out and walking or running up real flights of stairs. Start facing stairs with right foot up two steps in lunge position with knee tracking over ankle. This changeover is also what makes stair climbing the pinnacle of functional fitness tests (this is why boxers run stairs, by the way). Even though it doesn’t directly target the abdominal muscles, running stairs can help you burn belly fat, and fast. Try these simple workouts to get started. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Using Your Stairs For A Workout « Fit Winner, How To Get A Gymnast Body: Look Lean Using Only Bodyweight Exercises, The Dr. Dukan Diet- A Diet Fit For Royalty, Burpees Exercise: Lose The Fat In One Simple Move, Dynamic Warm Up Exercises: Prepare Your Body For Battle and Avoid Injury With Athletic Drills, Bodyweight Workout Routines- Not Just For Chicks And Not Just For Inmates, Should You Buy Bodyweight Exercise Revolution Program: Product Review, Should You Buy Visual Impact For Women: An Honest Review, Visual Impact Muscle Building Review: The Training Program That Gives You The Lean Hollywood Look. As you get fitter — and crushing a staircase routine feels easier — Walsh recommends adding another round or two. Jason Walsh, the trainer responsible for getting Matt Damon into Bourne shape backs the approach. Warm up with a slow 5 to 10 minute jog. Next, run up the stairs, then walk down. When you walk or run on flat ground, your glutes are basically taking a nap. Forget the treadmill. (To put that in perspective, a hill with a seven percent slope is considered super tough for cyclists.) “Stairs are like running uphill but harder,” says Men’s Health adviser Rachel Cosgrove, creator of the Men’s Health Spartacus Workout Series. Perform as many reps as possible with good form. Nathan Florence Shows Us. Firmly place your hands on a step. It’s kind-of cardiovascular, and kind-of bodyweight training. Do it two or three times a week. Jog/ Run up stairs but go up every other step on the way up. Stair-climbing exercises engage more muscles than walking, jogging or running on flat terrain, Hunt says. At the end, you'll be sweaty, stronger, and thanking the stairs for a free but fierce workout! When you reach the top of the stairs, slowly jog back down. Stairs Exercise: The 20-Minute Incline Workout You Can Do Anywhere, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Under Armour Iso-Chill Keeps You Cooler During Workouts Than You Thought Possible, Increase Your Bench Press In One Week With The Genius Muscle Builder Supplement, How Gaming Helps 49ers Cornerback Richard Sherman on the Gridiron. Ease into stair exercises without taking a step. Running stairs is efficient because it targets many major muscle groups and is an excellent workout which can burn 889 calories per hour running upstairs for a 64 kg person. eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));Try his workout below, and get a workout trifecta — body-strengthening, fat-burning, injury-proofing results. She writes workouts for all levels, from recovering patients to elite athletes, as well as Triathlon Training Programs for all distances. If your body is taking the … If you are looking to get started on the stair training routine then like any other exercise ease into it. If you are looking to get started on the stair training routine then like any other exercise ease into it. To get blood flowing in your legs, climb the stairs slowly, keeping your shoulders back and looking straight ahead, then walk down. Run as fast as you can up flight of stairs, skipping every other step on your way up. If you feel like your form might be … Enter: Climbing stairs Fitness-conscious people talk about ditching the elevator and taking the stairs all the time. Find an outdoor football stadium with bleachers to use for this exercise. 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