Full Body, Bodyweight Stair Workout

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When we are pressed for time and have zero equipment, sometimes it’s best to turn to the things that are already around us. Whether traveling or at home, we often aren’t far away from a set of stairs. So that kind of makes it the perfect piece of workout equipment, doesn’t it? That’s why I decided to share today’s newest full body stair workout.

It’s been a while since I’ve shared a workout, so after Andrew and my trip to Healdsburg (see the shenanigans on Instagram), I wanted to create a workout we can do while traveling.

As I started thinking about the workout I wanted to create, I started thinking about the time in high school I went to Washington DC on a class trip. Thousands of high schoolers flocked to DC to see the 2008 election. Apparently, my school had worked out some sort of agreement with the hotel that barred the students from using the hotel gym. Now, I was in the throws of my eating disorder and absolutely panicked at not being able to work out. We were seeing museums and sitting in buses all day. There was no way I wasn’t working out.

I remember weighing the options in my mind and settling on using the stairs. I was so scared to wake up my roommates that I simply walked up and down ten flights of stairs for an hour.

Looking back now, I had options (quick bodyweight circuit in the hallway anyone?) but this memory got me inspired to create a workout JUST using the stairs. I’m sharing that workout with you, today.

What is it?

Today’s stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

Today's full body bodyweight stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

As always, be sure to incorporate a warm up and some activation per the DARR Formula for Effective Workouts.

If you’d like to follow along with me, you can use one of my favorite warm up routines.

What do I need to complete this stair workout?

You’ll need a flight of stairs. That’s it! I’m using the stairs (there are 12 steps) leading up to my second story apartment

If you have more stairs (like a set of bleachers), that works too. I’d suggest breaking up the exercises into reps of 12-16.

How should I incorporate this stair workout into my routine?

This stair workout incorporates both conditioning and a bit of strength training. Given that we’re not lifting super heavy weights, you can include this workout 2-3x per week in your workout plan (learn more about how I create my workout plans here).

As always, take it to your level. I’ll provide modifications and form cues in the demo video below. If you’re looking to progress this workout without adding any equipment, I’ll show you how here.

Let me know if you have questions! I hope you enjoy this one (more bodyweight workouts here) as much as I did!

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