Stair Workout is one of the most effective workout to burn fat that you can do anywhere.

An hour of running up the stairs can burn up to 935 calories; you would have to run in an all-out sprint on a flat surface to burn the same amount of calories. The fact that you have to dig in deeper into the muscles of the leg, including the thighs, calves, core and glutes, also increases your stamina by 17 percent in just 8 weeks.

most effective workout to burn fat

If you feel any knee pain, refrain from continuing that particular exercise. Avoid the “no pain, no gain” motto and modify with regular walking or any activity that does not cause pain. Safety first!

  • Stair Walk
    Level: Beginner
    Walk up a flight of stairs and walk back down
    Repeat 10 times
  • Stair Jog
    Level: Intermediate
    Jog up a flight of stairs and descend jogging
    Repeat 10 minutes
    *Avoid this exercise if you have knee problems
  • Stair Sprints
    Level: Advanced
    Run up the stairs as fast as possible.
    Pump your arms to make this exercise more demanding.
    Carefully walk down and repeat 10 times.
    *Avoid this exercise if you have knee problems

“Repeat all steps two times in a day.”

most effective workout to burn fat

Health benefits of stair workout:

Stair workout is a unique form of exercise and most effective workout to burn fat that can have a powerful and positive impact on your health over time.

Heart, mind, muscles & bones

  • By raising our heart rate, stair workout helps protect against high blood pressure, weight gain and clogged arteries.
  • lowers the risk of developing chronic conditions such as diabetes, heart disease, vascular dementia and even some cancers.
  • Stair workout also exercises our bones and muscles, improving strength, bone density and muscle tone.
  • Incidental physical activities like stair climbing are also associated with improved mental health. They cause our bodies to release endorphins, the so-called feel good hormones. They also provide time think and reflect – key factors in managing everyday stress and tensions
  • especially important for women in sedentary office jobs as they have a significantly higher osteoporosis risk than men.



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