You can do a stair workout on outdoor stairs or on any ordinary set of stairs. Stair workouts can feel challenging at first, but regular stair training gives you an energy boost that makes it easier to walk up and down the stairs or do everyday activities. 

Choose the stair length according to your physical condition. You can start with shorter sets of stairs and then add more challenge later, for example, by using sets of ten steps at a time. 

Warmup

Before your workout, warm up by walking up and down the stairs 2–3 times. Readying your body for exercise is important, especially if you’ve been sitting for a longer period before the workout. You can also move your hips while leaning to a wall and drawing a figure eight with your hips a few times in both directions.

The workout

The workout consists of five exercises and one bonus exercise. Do 2–3 sets of each exercise. Do not move on to the next exercise before your heart rate has stabilised.

You can do the moves one at a time for the number of sets you want, or you can do all moves from 1 to 5 for one set and then start from the beginning and repeat them for the number of sets you want. 

Keep your core engaged even if you run short of breath. This makes it easier to keep a good tempo and maintain the stamina of your legs.

1. Sideways steps on the stairs

• Stand on the stairs with your right side facing where you’re going. First, step up with your right foot, then bring your left foot next to it. Your side and outer edge of the foot lead the movement. Make sure that your entire foot is on the step before moving on to the next step. 
• Continue for 10–15 steps at a time, then change sides. One set = you’ve gone up the same number of steps on both sides. Walk down and repeat.

2) Fast steps up and down

• Step onto the first step with one foot and then the next. Then, step back down the same way. Start at a moderate pace and increase the tempo after you get the hang of the movement. 
• Do repetitions for 20 seconds, then have a 40-second break. If you don't have a stopwatch, do 20 repetitions of the movement. 
• NB! Remember to also occasionally switch your starting leg from your right leg to your left leg so that both your legs get an even workout.

3) Lunge

• You can lunge in place or going up the stairs. Make sure that the knee and toes of the front foot are pointed forward.
• Lunge in place: Step up the stairs with your front foot and keep your rear foot on the starting platform. Sink down into the lunge. Retract the front leg to the starting platform and repeat the movement with the other leg.
• Going up the stairs: Alternate between your feet every other step. 
• Do 10–15 lunges per side (=one set). After the set, have a 1-minute break.

4) Stair jumps

• Jump one or two steps at a time. You can land in a squat after the jump. You can also do the exercise without jumping by stepping on every other step in the direction you’re going and squatting as deep as possible when you step on the steps.
• Make sure to bend at your ankles and knees and use powerful hand movements to keep up the rhythm. 
• Jump or step up 10–15 steps, then go back down and have a 1-minute break.

5) Stair runs

• At the end, you can test your fitness by walking or jogging up and down the stairs as quickly as possible, stepping on every step or every other step. Try to keep the same rhythm from start to finish. 
• Repeat the exercise 3–4 times.

6) Bonus exercise: Pushups leaning against the stairs

• As a finisher, you can add a challenge for your upper body and core by doing pushups with your hands leaning against the stairs. This works to improve your posture.
• Select a width that suits your arms and make that they don’t slip to the side. Tense your whole body and push your nose, chest and navel away from the stairs.
• Do 10–15 repetitions for 2–3 sets. Take a break of around 45–60 seconds in between sets or wait until your heart rate goes down.
• If the angle of the stairs is too challenging, you can also push with your hands against a wall.

To finish off, you can walk around and do short restorative stretches, especially on the thighs, glutes and calves. 

The stair training programme was created by Jenni Haukirauma, Personal Trainer at UniSport.