13-02-15 | legs & bum |

Improve overall health with a 25 min stairs workout

We all know that it’s healthy to take the stairs, however do you know to what extend a stairs workout can improve your body? It contains even more impressive benefits and today I will show you how you can perform a 25 minute stairs workout that will take your “fit shape” to new heights!

By running up stairs your body is constantly being lifted upwards (with each step you take). You will use more leg muscles with running up stairs than running in general. And what I like even more is the fact that there’s always a staircase around. You can perform the stairs workout at home, outdoor, at your gym.. you name it – no excuses;)

A stairs workout will make you sweat, girls! You will strengthen your legs by engaging your glutes, hamstrings, quadriceps and core while your perseverance is challenged due to the cardio factor.

My 20 Minute workout:

START: 5 min warming up
Repeat 3 times the following CIRCUIT
1. Stair repeats (sprint) for 1 minute
2. Skip a step for 1 minute
3. Step up and down for 1 minute
4. High knee for 1 minute
5. Rest for 1 minute
FINISH: 5 min cool down

1 set will take you 4 minutes. After 4 minutes you take 1 minute rest and start all over again. Complete 3 sets and you’re 25 minute stair workout is complete (including your warming up and cool down)! Now be ready for that lovely sore feeling!


  • Mad

    When I cannot visit gym for some reason, I always try to do stairs workout, especially when I am abroad in hotel. Anyway, thanks for sharing your article, Carolina!

    • Carolina van Dorenmalen Post author

      Hi Mad!

      Thank you so much for leaving a comment 🙂
      You’re completely right, and a stairs is always somewhere around!

      Keep up the good job!

      With love,

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