Incorporate the stairs in your fitness routine

YOU probably hate taking the stairs. After all, once you climb you’re all sweaty, your legs and thighs are screaming for mercy, you’re short of breath, and what’s the point of the inconvenience anyway, right? But believe it or not, stair exercises are some of the best workouts for hitting your fitness goals fast, so next time you see a sign that the elevator isn’t working, be glad to take the stairs instead.

Fitness trainer Demario Johns says stair climbing is an activity that provides a range of health benefits in mere minutes, and you can up the ante by going faster, or carrying items like weights.

“If your gym doesn’t have a stairmaster, climbing the stairs is the next best thing,” he said. “In fact, the stairmaster is one of those exercise equipment that will have you literally moving from flab to fit in no time.”

He said using the stepping routine not only helps you burn calories but builds endurance as well, so you’re amped to take on harder workouts.

“You will be working all your leg muscles — quads, hamstrings, glutes and calves — in addition to your thighs, hips and butt, all in one routine,” he added. “In just 20 minutes, for example, you’ll get your heart rate up, your blood pumping and your muscles working overtime.”

He suggests these three moves for making stair workouts work for you.

Run

Run, don’t walk, and this will boost your strength. “Run up and down consistently for five sets, followed by a minute of rest, then start again,” Johns said. “Repeat as often as you need for your session.”

He said you can also skip steps going up as an add-on.

Add push-ups

Alternate running up the stairs with push-ups at the base of the stairs, between reps. “What this does is crank up the challenge and give you more burn in your session by working your arm muscles as well for an all-body workout,” Johns said.

Add squats and jumps

In the same way that you’ll alternate your reps with push-ups, do the same with squats and jumps. “Do as many as you can until you feel the burn and can’t go any further,” Johns said.

He said alternately, using the stairmaster (if your gym has one) will do the same — pump your legs while working your core.

“Climbing stairs is one of the most efficient and effective cardio and strength workouts,” he emphasised. “The good thing is, with this workout you won’t even notice how much you’re doing, and the results will be fantastic.”