HIIT the stairs for a workout like no other
Janet’s guide to cardio fitness and tone!
Because stairs are an exercise treasure that most of us overlook, I’ve put together a quick HIIT program that anyone can do. The benefits of HIIT are now well understood, and just a few short workouts can fast-track your way to better health.
Exercising on stairs is a very effective way to get the benefits of HIIT by increasing cardio fitness as well as toning and sculpting your body in a short amount of time.
All the major muscle groups are targeted in your lower body - hamstrings, quadriceps, gluteus, calves and abdominals.
This program has been put together to incorporate a range of different exercises for all muscle groups including upper- body and activating those muscles to improve co-ordination, balance while helping to prevent injuries. For example, a strong upper-body can help by pulling the body up using the hand rails whilst working against gravity.
What you need.
Just 20-30 mins, 1-2 times per week, 8-10 reps x 3 rounds (band, mat, weight, and step box optional but recommended)
What to do.
Work in 3 minute rounds
- 3 x minute of stairs
- 3 x minute of body exercises (rotate 2 upper body with one lower part/change)
eg Hamstrings Kickbacks, Squats, Tricep Dips
Walking lunges, Close knee squats, Push-ups
Bicep Curls, Tricep Dips, Calf raises
Body weight exercises do wonders.
When time is a factor, a short sharp workout can be achieved through body weight exercises incorporating a step box, mat and band, weights with minimal space required. These exercises can be completed once/twice a week for half a hour or incorporated into your HIIT stair-training session.
Bands, Adductors, oh my!
Use of a band strengthens the adductors (inner thigh muscles). Your adductors are crucial to stabilising your hips, lower back, knees and core. Examples are - squats, walking squats, raising heels, lying on floor with a pelvic rise pushing knees out. Finish with as many push-ups and drop down to knees if required.
8-10 reps x 3
Don’t forget the “static” stretch.
An important part of your routine is the end “static” stretch.
Not limited to the above, but use of 10mins can help prevent injuries and DOMS (delayed onset muscle soreness).
Hold for 30-40 secs.
Health and Safety - Listen to your body.
Before embarking on exercise program please consult your regular Physician or Health Practitioner.
All ensure adequately rehydrated.
Exercise within your own capabilities and listen to your body.
Above all enjoy and watch your strength, cardio-fitness and confidence grow. Look forward to seeing you at the top (of those stairs)
Janet Goodwin, Qualified Personal Trainer, SCA Committee Member