You can achieve peak fitness without using weights or going to the gym. Here are some great exercises you can do with only a staircase. Getting in shape should not be dependent on having access to equipment or a gym. There is always a way to figure out a list of exercises that can be done with minimal fuss, whether it’s just bodyweight exercises or if you only have access to a wall. The best way to progress through the difficulty levels and meet your goals is to mix and match these workouts.
A staircase, like a wall, is an underutilised workout tool. Not only for cardio but also for upper and lower body muscle building. After a quick floor warm-up and some mobility exercises, the stairs are a great way to get your heart rate up for what comes next. As a result, many fitness instructors who work in gyms that are not on the ground floor will instruct their clients to warm up by using the staircase.
For the time being, let’s concentrate on the legs and use the staircase for a step-up lunge. The most obvious upper body exercise is the incline push-up, but a combination of both exercises that can be done not only as a single exercise is even better.
Stairs can also be used as an alternative to a bench for tricep dips. Simply place your feet together on the landing and use the steps to help you flex your arms back for the dip. While these are the fundamentals, steps can also be used to combine a few other exercises. The side step-up plus a quick punching or boxing combo is a popular one for a full-body workout.
A staircase provides an advantage over working out on a flat surface or with conventional equipment. According to the findings, “short bouts of stair climbing in a naturalistic setting can induce cognitive benefits for more difficult tasks.”
Mountain climbers for the core can be performed at various angles, such as a decline or an incline position on the steps. This adds some weight from gravity depending on the angle of the mountain climbers you’re doing, and the sensation can be very different from traditional mountain climbers done in a plank position. As Aja Dang explains in her video on stairwell workouts, sidestep crossovers are the same. The crossover is particularly beneficial to the adductors and even the glutes, so doing them while also climbing a step with each rep will be felt.