Tag Archives: 30 min 300 cal

Stairs are your friend

Hey guys, how’s your March workouts coming? I’ve been struggling the past few days because I have been sick so I have been doing a few less of each but overall I’m doing well!!! LEt me know how it is going.

This week is all about Stairs. You know, those things you try and avoid as much as possible when you can take a ramp or elevator. STOP THAT!!!

running stairs workout

Stairs, your best friend and worst enemy. My middle school and high school were both 2-3 stories tall so my track coaches LOVED to make us do stair workouts on the days it wasn’t nice out to go outside. I always hated running up and down the stairs for 30-60 minutes at a time but I never realized how much they worked your body.

I was looking up on Livestrong to see which was better, running the stair or running hills and stairs seemed to be the winner! Well for what I was looking for anyway. I wanted a 30 minute workout that would burn a good amount of calories, and would help increase my cardiovascular endurance. According to Livestrong, a typical stairs workout for 30 minutes burns around 300 calories when you do it a fast-pace.

TIP: Gradually increase your speed and time/distance when doing stairs. This will keep you from being extremely sore the next day, or getting an injury.

A good stairs workout depends past injuries, abilities and dedication. I messed up my right knee by over working it playing on 3 soccer teams and running on my track team without resting it when I was sore. Because of this my knees are not as strong as many others so my typical stairs workout is a lot different than others. I am going to give you a workout I have done with stairs and I would encourage you to go off of what I give you, and give your own little twist to it if you perfer. Make sure to let me know what type of twist you do to it.

Each of your stairs workouts will be based off of the number of stores your stairs are. Adjust the workout to the stories of stairs. This fast-paced, quick and easy workout is great when working your legs and butt.

  • stairs Lightly jog up and down the stairs for 3 minutes
  • 5 minutes hard of hitting every step
  • 1 minutes at a fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 5 minutes hitting every step
  • 1 minute fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 2 minutes every step. As fast as possible
  • 1 minute walking up and down the stairs

For other great and unique stairs workouts check out these few sites and feel free to change them.

The first site I going to suggest you check out is Bobybuilder.com and despite the name, the site is not JUST for body builders. I was nervous also when my dad told me to check out this site, but it is probably one of my favorite workout sites to go to. They have some great workouts and tips for workouts.  PLEASE KEEP IN MIND THAT MOT THINGS ON THIS SITE ATE FOR MEN ADN WOMEN WITH A TRUE PASSION FOR WORKING OUT AND OBTAINING BODY BUILDER TYPE PHYSIQUE.

Women’s Health Magazine is a great magazine for women of all ages and ability level to get a workout in. this stairs workout from Women’s Health is all about using stairs for other exercises. Combining these exercises to a ┬átraditional stairs workout is a good way to increase interval training and to get a full body workout.

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