If you are like most people, then chances are you hate working out. Let’s face it: working out can be quite a task, and you need to be extremely disciplined about it. If you are inconsistent, you won’t be able to enjoy the fruits of your labor. But waking up early and going to the gym might not be everyone’s cup of tea. Albeit, there are several other ways to work out, and choosing a time of day that suits you is not too difficult. But even then, we end up not working out. So for those who have been bitten by the lazy bug, there’s one solution to get your cardio done without having the hassle of going to the gym. And the best part is, you don’t even have to buy any expensive equipment to do this! The only thing you need is a flight of stairs which can be incredibly versatile if you know how to use it for your cardio workout! Did you know that 30 minutes of running up and down a flight of stairs can help you lose 500 calories? Well, start right away then!
Warm-Up
Like all other workouts, this one also starts with a warmup. Start by walking up and down the stairs at a slow pace. After a few rounds, increase the speed and do an intense run for 30 seconds. Repeat this cycle for 3 to 4 minutes, and you are all set to start your real exercise. The trick here is to not rest at all between your various exercises. It is just for 30 minutes and if you want your heart to beat really fast, which will show that you have done great cardio, you need to get all pumped up and keep going without resting.
Push-Ups
This is just like a normal push up, but you need to do this on the stairs. Place your feet at the bottom of the stairs and place your hands on the third step. Now keep your back straight, and bring your body down and then back up again; continue this for 12 to 15 repetitions. This will give your upper body a nice workout. They are great for your triceps, pectoral muscles, and shoulder and abdominal muscles. Once you have become comfortable, take the number a notch higher and make it bit more intense. That way, you will be making more muscles and losing all the extra fat.
Tricep Dips
Tricep dips are another great exercise to do on the stairs. For this one, you need to sit on the second stair and keep your foot on the first. Now, put your hands on the step behind you, and putting all the pressure on your hands, you need to pull your body up and keep it parallel to the stairs. Your back should be straight at this point. Now, you need to lower your body so that your elbows are at a ninety-degree angle. Hold this position for 2 to 3 seconds and go back up. Keep doing this for 12 to 15 reps.
Alternating Lunges
Lunges are not too difficult, and doing them on the stairs can be a lot of fun. However, don’t underestimate the amount of hard work you need to put in for this. To do this properly, your left leg should be at the bottom of the stairs and your right leg on the first step bent at a right angle. Next, bend your left leg at a right angle too, all the while with your hands on your waist. Hold it for a few seconds. Repeat with your other leg.
Even if you do not have 30 minutes for a workout, stairs can be your friend even for a 10-minute workout. Just take 5 minutes to do a normal warmup, where you can go up and down the stairs at your normal pace. And for the next 5 minutes, you can make it intense by running up and down the stairs. If you have 10 more minutes, you can climb two steps at a time quite fast, but be careful! For the last 5 minutes, you can carry some weight in your hand as you go up and down. Sounds doable? Start today! There is no excuse for you now since this one workout doesn’t even need any equipment or even a video that you have to follow! It’s simple and effective!