Tackle This 15-Minute Stairs Workout at Home

1. Vary Your Pace

To activate your leg muscles, ascend the stairs at a slow pace, keeping your posture upright and your gaze forward, then descend. Repeat this sequence three more times. Afterward, sprint up the stairs, then walk down. During the descent, focus on placing most of your weight on your heels so your glutes bear the impact, not your knees. Complete this for three more rounds.

2. Step-Up to Reverse Lunge

Position yourself in front of the stairs with your left foot on the second step and your right leg resting on the ground behind you.

(A) Raise your right knee towards your chest, then quickly return to the starting position.

(B) Step down with your left leg, placing it behind your right leg, then perform a lunge (keeping your right knee aligned with your ankle). Quickly return to the starting position by bringing your left knee to your chest. Complete 12 reps, then repeat the process on the other side for 12 more reps.

3. Triceps Stair Dip

(A) Sit on the edge of the second or third step with your arms at your sides. Press your palms down to lift your hips slightly off the step. Extend your legs out, keeping your heels flat on the floor. (If you have back issues, keep your feet flat and bend your knees at a 90-degree angle.)

(B) Slowly lower your body by bending your arms to a 90-degree angle. Push yourself back up to the starting position. This completes one rep; aim for 10. Afterward, run up the stairs, then walk down. Finish with 10 more dips.

4. Skater Steps

Position yourself on the ground facing the stairs.

(A) Place your left foot at the far-left corner of the second step.

(B) Next, bring your right foot to the far-right corner of the fourth step. Continue ascending, climbing two steps at a time while taking wide strides and keeping your gaze forward. To increase the intensity, swing your arms and tighten your core as you move. Once you reach the top, carefully walk back down. That counts as one repetition. Complete one more.

5. Mountain Climber

(A) Stand facing the stairs, place your hands on the second step, keeping your arms tucked by your sides, legs extended behind you, and your core activated (similar to a push-up position).

(B) Bring your left knee toward your left shoulder, then return your foot to the floor. Switch legs, bringing your right knee toward your right shoulder, and then return your foot to the floor. This counts as one rep. Complete 12 reps without stopping. (It will feel like running in place.)

Frequently Asked Questions

• How can I reduce the risk of injury during stair climbing exercises?

  To minimize the risk of injury while performing stair climbing workouts, be sure to include a warm-up and cool-down in your routine. Most stair machines offer lower intensity settings that help you gradually elevate or reduce your heart rate. If you're using actual stairs, take a gentle walk for several minutes before and after your exercise. Additionally, according to the CDC, it’s important to consider factors such as your fitness level, age, and health condition before starting. In other words, don’t push yourself too hard. Gradually increase the intensity over the course of weeks or months.

• What category does stair climbing fall under as an exercise?

  Aerobic exercise depends on oxygen to fuel energy production. Typically, these exercises last longer and are performed at a moderate intensity. Stair climbing generally falls under aerobic exercise (with some exceptions). For instance, walking up and down the stairs for several minutes at a steady pace qualifies as an aerobic activity.

  On the flip side, anaerobic exercise involves movements so intense that they require more energy than oxygen can provide. These exercises consist of short, high-energy bursts powered by your muscle’s energy stores. Some high-intensity stair workouts are anaerobic. For example, performing a quick, intense minute of lunges on the stairs, followed by a rest period, would be considered anaerobic.

• What muscle groups are engaged during stair exercises?

  Stair exercises engage muscles throughout your entire body. For example, simply walking up and down stairs works your glutes, hamstrings, quadriceps, and core more effectively than regular walking. The featured workout also includes strength-training moves that target muscles like your biceps, triceps, pectorals, and deltoids.

Health Benefits of a Stair Workout

Climbing a set of stairs can have a multitude of health benefits. Continue reading to discover how it can improve your overall well-being.

Enhances Your Cardiovascular Health

Taking the stairs regularly can elevate your heart rate, significantly boosting your cardiovascular health. A 2023 study of 26 women, published in the Journal of Obesity & Metabolic Syndrome, revealed that those who climbed stairs for 10 minutes a day, five days a week, saw a noticeable improvement in their aerobic capacity.

Helps to Lower Blood Pressure

Engaging in consistent physical activity plays a key role in maintaining healthy blood pressure levels, as emphasized by the CDC. They recommend at least 30 minutes of exercise five days a week for optimal health.

Climbing stairs engages a wide range of muscles in your body, including your glutes, hamstrings, quadriceps, and core, much more than walking on flat surfaces.

Using the stairs works your glutes, hamstrings, quadriceps, and core more intensely than walking on even ground, says Lovitt. Muscle maintenance is key—particularly as you age—to staying active in daily tasks such as running errands or doing housework. Strong muscles support balance and reduce the risk of slipping or injury, according to the National Institute of Health.