Get Shredded This Summer With This Staircase Workout

Take it one step at a time.

Ebenezer Samuel |

Climbing stairs is great for keeping your mind engaged during your workout; whether you’re running up or down, you need to think a bit more to make sure you hit each step. The constant level changing serves as a perfect method for honing footwork and agility, and it’ll challenge your core in underrated ways, too. Bonus: you’ll get shredded after completing the workout a few times a week.

Related: Log Some Serious Gains This Holiday With This Beach Workout

Before you begin, follow these:

Claim some training turf and set a timer. This workout is a circuit. Do each move for 40 seconds, rest 20 seconds, then do the next move. Rest 1 minute between rounds. Do 4 rounds, then grab an ice-cold beverage, sink into a beach chair and enjoy the rest of the day.

Watch the video below and then scroll down for descriptions of the moves:

1. Stair Sprints

Intensity Level: 6

Muscles worked: Legs, glutes, more core than you think

Let’s start things by keeping it simple and ramping up your heart rate. Sprint up the stairs, then walk or jog back down until time’s up. Don’t skip stairs; make sure a foot hits each step. Try to run on the balls of your feet.

Related: The Muscle-Building Workout Inspired By These Four Transformations

2. Lateral Single-Leg Stair Hops

Intensity level: 8

Muscles worked: Calves, glutes, hamstrings

Start by being explosive. Line up your left side with the staircase. Lift your right leg. Bend your left knee slightly, then explosively jump onto the next step, working to land softly. Try to balance on that leg for a moment; if you can’t, land on both feet. Do 10 reps on one side, then jog down the stairs and repeat on the other side; repeat the pattern until time’s up.

EB says: We’re opening the workout with an explosive move that’ll build strength. Struggling to jump off a single foot? Jump off both instead.

3. High Plank

Intensity Level: 4

Muscles worked: Abs, glutes, shoulders, mid-back

You’re breathing hard, so this is the perfect time to attack your abs. Get in push-up position facing the stairs, hands about 15cm from the first step, core and glutes tight. Hold for 40 seconds.

Related: The Core-Crushing Workout That Will Supercharge Your Abs

Make the workout more intense by adding this fourth exercise to your circuit. Then begin again.

4. Stair Hopscotch

Intensity Level: 5

Muscles worked: Calves, quads, glutes, hip abductors

Now for some foot-work. Stand facing the stairs, feet shoulder- width apart. Sit back on your heels and squat slightly, then explode up onto the first step, landing on your left foot. Jump off your left foot onto the next step, land-ing on both feet. Then jump to the next step, landing  on your right foot. Repeat pattern until you’ve climbed 10 steps, then jog to the bot-tom. Repeat until time’s up.

EB says: Start slowly on this one, focusing on getting the footwork down. Add speed in every set.

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