2 At Home Beginner Stairs Workouts

One Fit Mother 2 stairs workouts for beginners Stairs workouts. They are high on calorie burn and quick on time. Not only that, I find running stairs to be more exciting than a flat run and because the body is constantly being lifted upward with each step, therefore it engages more leg muscles…and oh what it does for the booty.

These workouts can be done on any staircase -at home, your office or even outside – think school bleachers and trails. The Culver City stairs are my all time local favorite steps to get a workout on and on a clear day it comes with a killer city view. If you prefer an ocean view with your workout then head over to Ave C in Redondo for 72 steps of fun with unobstructed ocean views.

Here are two high intensity interval training (HIIT) workouts to use on whatever steps you choose. You don’t need too many stairs for this, just enough that you can run continuously for 10 to 15 seconds. Remember to keep your core tight, squeeze those glutes, and keep your focus on the top of the steps ahead of you. For a little extra add one round of this to the beginning and end of each set. Got get it!


Stairs Workouts #1 (Beginner)

20 Jumping Jacks

3 Stair Sprints (walking down is your active rest)

10 Lunges

20 Second Plank

3 Stair Sprints

10 Push Ups

20 Squats

3 Stair Sprints

10 Flutter Kicks

20 Glute Bridges

3 Stair Sprints

Rest 1 minute and repeat 2-3 times


Stairs Workouts #2 (Advanced)

30 Jumping Jacks

5 Stair Sprints (walking down is your active rest)

30 Second Plank Tri Set (regular and sides)

30 Body Weight Glute Bridges (3 count hold at top)

5 Stair Sprints

30 Lunges (15 each leg)

30 Air Squats

5 Stair Sprints

30 V Ups or Bicycle Crunches

*Bonus 30 Push Ups

Rest 1 minute and repeat 2-3 times

About Heather Valentine

Heather Valentine is a National Academy of Sports Medicine Certified Personal Trainer and Nutritionist who believes in building your best body from the inside out.

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