Many of us are working out at home more than ever before, so it’s important to get in well-rounded workouts that help us reach our fitness goals, from losing weight to gaining strength and increasing our cardio endurance. Stair workouts (workouts that are done on indoor or outdoor stairs) are one of the best ways to tone up and slim down. Check out 20 full body stair workouts for weight loss.
3 Benefits of Stair Workouts
1. Utilize Multiple Muscles
When you workout on the stairs, you’re forced to engage multiple muscle groups, more so than if you were walking or jogging on flat terrain. While moving on flat ground engages your leg muscles, working out on the stairs works your glutes, quads and hamstrings, bringing more strength and benefits to your body.
2. Combine Strength and Cardio
Stair exercises are an effective and time-efficient strength and cardio workout. If you’ve ever walked up a flight of stairs, you know it can make your heart rate go up fast, so just imagine doing a 20-30 minute stair workout. They’re also great for building strength, making stair workouts really dynamic.
3. Help You Lose Weight
Stair workouts are an intense form of exercise that have great aerobic benefits. They’re an excellent way to burn calories and propel weight loss, helping you reach your weight loss goals faster than if you walk or run on flat ground.
5 HIIT Stair Workouts
30 Min HIIT Workout on Stairs | Hannah Bower
This 30 minute HIIT stair workout is sure to make you sweat! Along with your staircase, you’ll also need a workout mat for some of the exercises, and don’t forget a water bottle to keep hydrated!
Staircase HIIT Workout | HIIT Cardio Workout on Stairs | Kyra Pro
This 10-minute HIIT circuit uses stairs to get your cardio up! She does this workout on a staircase outside, but you can also do it using the stairs inside your home. You’ll do moves including toe taps, side step ups, and quick feet step ups.
12 Stairs Exercises High Intensity Cardio + Full Body / No Equipment | Maddy Gray
Looking for an intense stair workout? This routine includes 12 different high intensity cardio and full body exercises including step ups with kick backs, sumo squat jump ins, and spider man pushups!
High Intensity Stair Workout | Cardio + Tone Up! | Kris Hui
This quick stair workout only takes 10-15 minutes – it’s quick, convenient and will get you sweating! It’s a great way to get in some cardio, agility work and strength training to get you in incredible shape!
HIIT Home Stair Workout | Burn Fat | Tone Butt & Leg! | Flavia Cortez
If you’re low on time but still want to get a high intensity workout in, this 7-minute home stair workout is for you! It combines cardio and muscular endurance to burn fat with moves like side step cross overs, single set hops and squat jumps.
5 Stair Workouts for Legs
Stair Workout | Intense Cardio and Leg Workout | Heather Roberston
Whether you do this stair workout inside or out, it will help you burn fat and build strength. It’s a solid 10 minute workout that works your cardio and legs, and you can feel free to do multiple rounds for a longer sweat sesh!
Stair Workout | Burn Fat | Butt, Legs & Core Workout | Aja Dang
This stair workout targets your inner and outer thighs, butt and core and burns fat fast! It’s a low impact, high intensity cardio workout that only takes about 10 minutes – no excuses!
Stair Workout to Tone Your Legs at Home | Fit Tak
All you need is the help of stairs for this leg burning workout. With moves like seated squats, step squat walk, and lateral lunges, you’ll tone your legs and get the lower body you’ve always wanted!
Leg & Booty Burning Stair Workout | Zoe Aust
Get ready for a leg toning workout that will get your legs and booty in shape! She takes you through exercises including side steps, sideways run, and squat jumps. Repeat the circuit 3 to 5 times depending on your fitness level.
Stair Workout for Cardio and Toned Legs | Alycia Darby
These stair exercises are sure to get your legs strong and toned. With exercises like outside leg run ups, squat leg lifts and bunny hops and bear crawls, you’ll be sweating in no time!
5 Stair Workouts for Glutes
Booty Lifting 30 Minute Stair Workout | Live Lean TV
This 30 minute leg booty workout is intense, but it will definitely give you amazing results! Follow her lead as she takes you through booty lifting moves and gives you tips for getting the best workout using stairs!
Booty Lifting Workout at Home Using Stairs (Booty Burner!) | Strong Mom
Get a full booty workout with this amazing stair routine! You’ll grow your glutes, get your sweat on and blast fat all at once with this booty lifting workout you can do right at home!
Stair Workout! | Cardio and Booty at the Same Time! | Saavyy
This stair workout is perfect for losing body fat and booty shaping at the same time. You’ll start with sprints up and down the stairs and work through exercises like in n’ out squats, leg swings and jump lunges.
Stair Workout – Burn Your Glutes | Johanna Modin
This stair booty workout provides an extra burn because you’ll also use a booty band for most of the exercises. If you don’t have one, you can still do the workout without it, but it will burn and strengthen extra with the band!
Stair Workout: Glutes & Abs Blaster | Priscilla Andrews
This workout uses stairs and a resistance band to get your booty in shape! You’ll do numerous glute workouts and will also get an ab workout in. It’s a serious butt and gut scorcher!
5 Full Body Stair Workouts
Stairs Workout (10 Mins) | Holly Dolke
This stair workout tones and strengthens your whole body! It combines cardio and muscular exercises to burn fat and tone up. You’ll get your heart rate up while sculpting your entire body!
Total Body Stair Workout | CU Anschutz Health and Wellness Center
This full body stair workout consists of 5 exercises. You’ll do one minute of work followed by 30 seconds of rest for 3 to 4 rounds depending on your fitness level and how you’re feeling! You’ll do moves like pushups, up, up, down, downs and glute bridges.
High Intensity Stair Workout | Nochtli
If you’re looking for a high intensity full body stair workout, this one’s for you! With exercises like sprints, jumping jacks and squat sits, you’ll get an amazing workout that will make you strong and burn lots of calories!
Full Body Public Stairs Workout | Ana Bikini Fitness Library
From tricep dips to lat squats, pushups and lunges, you’ll get a true full body workout with this stair routine! You’ll do 4 sets and 20 reps of each exercise to really break a sweat!
Intense HIIT Stair Cardio Workout | GetFitWithMindy
This cardio workout combines plyometric movements with stair exercises. It’s an intense HIIT workout that works the entire body with moves including skaters, high kicks, tuck jumps and half burpees. Get ready to feel the burn!
If you’re looking to lose weight, increase your stamina and tone up, stair workouts are just what you need! Try these workouts at home and get fit fast!