I am always looking for new ways to change up my routine and ‘feel the burn’! Although I don’t thank myself at the time, it really is so motivating and refreshing to keep your exercise routines new and innovative! About a ten minute walk from where I live is the ‘perfect’ set of stairs overlooking the Marina for a HIT stair workout (High Intensity Training). Every set of stairs you do this on don’t have to have a picturesque view but they do have to be ample in the amount of stairs there actually are. Anything less than 20 steps don’t count people!
This short interval circuit will target your legs and bum to really get the fat burning and the muscles building. It will take you one step closer to the stunningly toned legs and lifted pert bum! The reason HIT sessions are so effective for fat burning is because they create a far greater calorie deficit than any standard 10km run you would do. There is so much evidence to support the effective results from HIT training, I will write a detailed blog about the benefits of this training shortly but for the mean time take my word that this 30 minute circuit will beat any standard cardio work most people are accustomed to, all the while building muscle at the same time as burning fat!
If you have any questions about the circuit feel free to email me at info@leanlivinggirl.com. There is a video of Jack doing the workout showing each of the stages on my Instagram so take a look here for help: Workout Video. Please make sure you know how to squat and lunge properly before doing the workout, there are plenty of videos online or consult a local qualified personal trainer. Good luck and enjoy!!
30 Min HIIT Stair Workout:
Repeat the following circuit 3 times including a 5 minute warm up and stretches at the end.
Things to note:
1) Every time you go down the stairs it’s your recovery period so walk down and enjoy the short rest!
2) Every sprint/squat/side raised squats you do needs to be 2 stairs at a time and 100% effort (ie. High intensity)
Start
1) 1 x full stair sprint
(Walk down)
2) Jumping squats up length of stairs
(Walk down)
3) Side raised leg squats up length of stairs, flipping to the other leg in-between each squat.
(To do this take a normal squat position horizontal to the stairs. One foot is 2 stairs higher, squat into the position, ensuring you push out from the heel. You will feel it on the glute muscles in the lower leg.)
(Walk down)
4) 20 x alternating lunge jumps at base of stairs
5) 1 x full stair sprint
(WD)
Repeat x 3 and feel the burn!
Anthony
January 26, 2018Walking down the stairs is actually much more stressful for your knees than walking up the stairs. I personally walk up a 5-flight set of stairs in my area and take the elevator down, repeat until lifting my arm to push the elevator button the last time is almost unbearably difficult. Maybe I can start doing jumping jacks in the elevator ride down as my medium-intensity recovery rep.