Your staircase (and even your backyard) is all you need to take your fitness to the next level. Geoff Wintonyk, a senior instructor at Fit Factory Fitness, shows us how to use your steps to get an effective, full-body workout. (Also, check out these body weight workouts you can do at home.)
1. Stair push-up
Start by positioning your hands on the highest step you can reach. Plant your feet on the floor. Focus on keeping your core engaged and lower your chest down to the stairs. Pause, then push back up to the top of a push-up position.
2. Stair Hop/Jump Up
In a balanced stance, jump up onto the first step, landing on the balls of your feet. When landing, ensure that your knees are slightly bent and your hips are pushed back. Immediately repeat the action by hopping to the next stair without pausing. Once you’re comfortable, go as fast as you can. Jog down and repeat.
3. Stair Lunges
Stand with your feet shoulder-width apart, facing away from the stairs. Stand upright while keeping your core engaged. Step back, resting your right or left foot on the first or second step while leaving your other foot on the ground. Continue to bend both knees, lowering your body toward the ground. Hold, then return to the standing position. Focus on keeping your front knee over the heel of your front foot. Complete 10 reps on each leg.
4. Stair Crab-Walk
Start by facing away from the stairs. Sit on a step, with your hands behind your body and underneath your shoulders. Bend your knees, plant your feet and lift your butt off the stair. Keeping your chest up, crawl up backwards, one step at a time, hands first. Repeat by crawling back down.
5. Stair Step-Up
Stand with your feet shoulder-width apart, facing the stairs. Keeping your core tight, stand tall. Place your right foot on the first step. Drive through the heel and shift all your weight onto your right foot. In one motion, raise your opposite knee up to hip level and back down to the floor into the starting position. Continue for the desired number of reps. Switch sides.
Next, see our favourite celebrity workouts you can do at home.