You don’t need a gym to get a great workout: Stairs


So let’s be real, gym memberships are expensive. Exercise equipment and weights are expensive. I’m going to be doing a series of posts about how you can get a great workout without breaking the bank. These are all typical exercises that I do regularly.

This first one is my favorite exercise to do when I’m pressed for time and I just want to bang out some quick cardio with the bonus of a leg workout. If you own a ranch house, this may not work for you (unless you have a basement?). It is so simple: use your stairs as a homemade stairmaster.

Going up and down the stairs is some of the best exercise you can do. It burns a lot of calories and is great for cardio. It also is great at strengthening your leg muscles, especially your hip flexors, quads, and glutes.  As a rough estimate, depending on your weight, you will burn roughly 100 calories walking and 150-200 calories running up and down the stairs per 10 minutes. Therefore you are burning calories really quickly and it’s a great time-saving workout.


The great thing about doing the stairs is that you can do them at work. If you can’t find time to workout at home, go do some sets of stairs whenever you have a few minutes. Even done in short 5-10 minute increments, you will still get in a good workout. If, like me, you don’t want to risk sweating too much at work, then just walk up them at a slow or regular pace instead of taking the elevator up.

My dogs like to keep me company at home and sit at the bottom of the stairs when I do this. They are like my little cheerleaders keeping me motivated! Rob and I like to do the stairs together sometimes, too- we will alternate and high five each other as we pass one another. Whatever you can do to keep your workout motivating and fun!


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