Let’s get this straight, going to the gym not only demands loads of motivation, it also calls for a lot of hands-on time and energy. If you are a person who works sitting on chair all day or precisely live a sedentary lifestyle,then hitting the gym for 50-minute workout every day can be a huge hassle. But, do not worry! There’s a way around it and you can easily squeeze in a 15-minute cardio session in your workout. You don’t need fancy gym equipment to get a good workout. Squeeze some quick exercise into your day by simply stepping onto your stairs.
Benefits of Stair Exercises:
Research shows that stair climbing helps strengthen and tone your leg muscles. It keeps your leg arteries flexible, allowing blood to move more easily. Better blood flow in your legs equals a healthier heart and body.
Here is few stair exercise variation that can be done using any set of stairs, indoors or out, to complete this quick cardio workout.
1. Climbing Stairs:
Simply start with climbing stairs up and down till you crank up your heart rate. It Basically burns fat, and engage your glutes, hamstrings, quadriceps, and core more intensely than you would be treading on flat ground. You can also do the interval training where you climb a flight of stairs at a fast pace and then alternate the next one with a slower speed.
2. Mountain Climber:
Facing the stairs, place your hands on the second step with your arms pressed into your sides, legs extended behind you, and core engaged (essentially in a push-up position). Bring your left knee to your left shoulder, then return your foot to the floor. Alternate legs, bringing your right knee to your right shoulder, then return your foot to the floor. That’s one rep. Do 12 without pausing.
3. Stair Lunges:
This is a normal lunge but with the help of the stairs. Start by moving your left leg back to rest on a step. Next, inhale while bending the knees and lowering the body. Come back to the standing position and repeat the same with the other leg. You can do the same in a set of 5 and 10. You can also do a stair lunge and pushup combo.
4. Stair Hops:
For this exercise, you are actually performing mini squats. This exercise requires you to jump the stairs with both the legs. You can either keep your feet shoulder-width apart or keep both the feet together and hop. Maintain soft knees (slightly bent knees) and swing your arms backward. Hop up the stairs and then come down walking
All in all, although a workout on stairs is quite easy, you need to be certain about a few things. For starters, a good balance is extremely important. If you cannot stand on one leg for 45 seconds without holding onto something, you may not be able to safely do some of these exercises.secondly these exercises can put pressure on your knees or if you are suffering from Arthritis, avoid this workout completely.