Stair Climb Interval
Cardio & Conditioning · full · beginner
How to do it
Climb a flight of stairs briskly stepping on the whole foot and driving through the front heel, then walk back down slowly as the recovery and repeat for the prescribed rounds.
Muscles worked
Primary: full · Also works: quads, glutes, calves
Equipment
No equipment
Common mistakes
- Running down the stairs, which is where people fall and where the knees take the real beating
- Pulling yourself up by the handrail instead of driving through the front leg
- Taking two steps at a time before your legs are strong enough, which turns each step into a deep lunge
Variations
- Single steps briskly for beginners
- Double steps for a stronger glute demand
- Ten rounds of one flight up, walk down
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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