Stairs are often neglected and remembered only during emergencies and smoke  breaks. If you do not have the time to hit the gym then working out with the help of stairs is a great idea as it’s guaranteed to tone and tighten you lower body. Not to forget, it’s a great form of cardiovascular exercise. But there are some dos and don’ts for stair training and with the following tips we help you optimise it so you don’t injure yourself.

Anaerobic fitness

If you experience tiredness and shortness of breath within 2 to 3 minutes stair exercise, then start slowly and pace up gradually. Stair training will improve your anaerobic fitness, and improve your aerobic fitness. Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body.

Cardio training

Staircase exercise is a great out of gym cardio training. You can also incorporate stair exercise in your interval training and circuit training routines.

Core training

It also strengthens the muscles around the lower back and the abdomen. If you are a beginner then start slowly as your core muscles needs to be in shape to help you balance and prevent you from falling on the stairs.

Here’s how to perform stair case workout  

1. Push ups    

 Your own body weight helps you build your upper body.

2. Squats

It is a great way to build leg muscles and boost your stamina.

 3. Step ups  

 Take a step with your right leg and land on your heel. Step down and continue the same for the left foot.

4. Triceps Dips  

Sit on the bottom step and place your hand on the second last step. Now slowly push your body upwards with your hands, lifting yourself up. Keep your elbow at 90 degree when you are propped up.    

 5. Lunges    

Lunges can help build your lower body since your legs need to be sexy for your summer look. Stand on the bottom step and extend your left foot far as possible and bend the knee. Repeat it with the other foot.    

Stair workout for weight loss    

According to Livestrong, you can lose weight if you try the stair workout for 60-90 minutes for five days. A person can burn 1,225 calories in a 90 minute workout.  Go slow to burn more calories with stair workout, According to this study, if you climb stairs slowly you will burn far more calories than doing it at a fast speed.