April showers still hindering your workout? You needn’t go outdoors for your fitness fix when a set of stairs can give you a full workout at home, says PT Sarah Campus.
Words & images: Sarah Campus. Main image: Shutterstock.
This stair workout is a simple but powerful full-body session using just your bodyweight and a set of stairs.
The elevation from the stairs adds extra challenge to everyday movements, helping you build strength, improve balance, and increase muscle activation without needing any equipment. It’s ideal for home or outdoor training and works well for all fitness levels, since each exercise can be made easier or harder.
The workout mostly targets the legs and glutes, but also strengthens the chest, shoulders, triceps, upper back and core. By combining strength exercises with faster movements, it raises your heart rate, improves coordination and boosts endurance, making it an efficient workout for maximum results in minimal time.
Aim to complete 2-4 rounds. Rest 60-90 seconds between rounds. Warm up with 2-3 minutes of easy stair walking or marching on the spot before you start.
1. Press-Ups (Incline or Decline*)
Reps: 10-15
Muscles worked: Chest, shoulders, triceps and core.
- Incline (easier, above): Hands on a stair, feet on the floor.
- Decline (harder, below): Feet on a stair, hands on the floor. Place your hands slightly wider than your shoulders. Keep body in a straight line from head to heels (A). Inhale and lower chest toward hands with control (B). Exhale and push back up, squeezing chest and arms.
*You can also modify by performing it on your knees.
2. Lunge Reps
Reps: 10-12 per leg
Muscles worked: Quads, glutes and overall balance.
- Step one foot onto a stair.
- Lower your back knee towards the floor (A).
- Push through the front heel to stand back up (B).
- Switch legs after completing reps.
3. Tricep Dips
Reps: 10-15
Muscles worked: Triceps and shoulders.
- Sit on a stair with hands beside hips, fingers facing forwards.
- Walk your feet out slightly and lift your hips off the step (A).
- Bend your elbows to lower your body down (B).
- Press through your palms to straighten your arms again.
- Keep your shoulders down throughout.
4. Side Lunge
Reps: 8-10 per side
Muscles worked: Inner thighs, glutes and hips.
- Stand at the base of the stairs.
- Step one leg out to the side into a wide stance, with your foot on a step (A).
- Bend the stepping knee while keeping the other leg straight (B).
- Push back to centre and repeat.
- Switch sides after completing reps.
5. Fast Feet
Time: 20-30 seconds
Muscles worked: Cardio and calves.
- Face the stairs.
- Rapidly tap one foot (A) then the other foot (B) onto the bottom step.
- Stay light on your feet and pump your arms.
6. Calf Raises
Reps: 15-20
Muscles worked: Calves and ankle stability.
- Stand on the edge of a stair with your heels hanging off.
- Push up onto your toes as high as possible (A).
- Slowly lower heels below the step for a stretch (B).
7. Glute Bridge
Reps: 12-15
Muscles worked: Glutes, hamstrings and core.
- Lie on your back with your feet on a stair and your knees bent (A).
- Press your heels into the step and lift your hips upward (B).
- Squeeze your glutes at the top.
- Lower slowly back down.
Optional Finisher
Stair Burnout (2 rounds): 30 seconds fast feet. 15 calf raises. 20 seconds wall sit on the stairs.
Sarah Campus is a PT specialising in helping women regain their fitness after pregnancy, as well as at all stages of life. Find her at instagram.com/sarahcampus.
