The 15-Minute Outdoor Stair Workout for Cardio Conditioning
Note: Excluding nine, the last 10 to 15 seconds of each exercise can be used for rest if needed.
Stair Sprint (2 minutes): Start sprinting up the stairs as quickly as possible, using the descent as a recovery but keeping the pace brisk.
Alternating Step-Ups (1 minute): At the bottom of the stairs, perform quick alternating step-ups on the first stair.
Stair Push-Ups (1 minute): Find a step challenging your upper body; place your hands on it and perform push-ups.
Double-Step Runs (2 minutes): Run up the stairs two steps at a time and use the descent as a recovery similar to exercise one.
Stair Hops (1 minute): Stand at the base of the stairs and hop up to the first or second step with both feet together, then step back down.
Lateral Stair Runs (1 minute): Turn sideways and quickly step up and down the stairs. 7. Bear Crawl Up and Down (1 minute): Start in a bear crawl position with your hands and feet on the ground and your hips elevated to about hip height. Crawl up one to two steps using your hands and feet, then reverse the movement to come back down.
Stair Toe Taps (1 minute): Face the bottom stair and quickly alternate toe-tapping the top stair.
Cool Down (2 minutes): Stroll up and down the stairs. Focus on deep breathing and gradually allow your heart rate to return to normal.