A lot of us always associate fitness with gymming but it is a fact that in order to keep your body fit and fine, it is not important to invest in a gym or spend your wealth on a fitness class or memberships. Weight loss or fitness can easily be achieved at home by performing simple activities at the stairs of your home. Stair climbing or adding varieties of stair workout in your routine is a great way to slay your cardio while losing tons of calories. Stair squats, stair lunges or simply running up and down the stairs is a great way to bid adieu to those extra kilos around your body. If you are new to this and wonder about how much time you should invest in it and when can you see the results, then keep on reading because we have got all your questions covered.
Calories and intensity
Stair climbing burns calories as per your intensity and time you are investing in. Slow climbing on the stairs will burn fewer calories while fast workouts or fast climbing on the stairs will burn more calories. On average, 500 calories can be burned by doing 30 minutes of stair climbing. Various health experts recommend different stair workout to lose thigh and leg fat and to burn the calories. Creating calorie deficient is extremely important to lose weight from stair climbing. Calorie deficient can be accomplished by consuming lesser calories and burning more. Stair climbing daily for about 30 minutes can lead to weight loss and show results in about 2-4 weeks.
One of the most important things in any workout routine is timing. Simply climbing 50-100 stairs won’t lead to any weight loss. Doing stair workout with high intensity while maintaining a time period of about 15 minutes, in the beginning, can show results. If you are a beginner, then you can gradually increase your pace and time. Make sure to maintain consistency and do this work out for 4-5 days in a week to get results. Always remember that pushing your limits is the only way to reap maximum benefits.
Add varied variety
Climbing up and down the stairs is a great way to lose weight but adding different varieties in your workout is a versatile method to pump up your body while challenging it. You can do stair up and down followed by incline push-ups, tricep dips, lunges and step-ups. These add-ons will save you from boredom while making your whole workout more intense.
Here is what you can add in your 15-minute stair workout routine
- Warm-up (up and down): 2 minutes
- The fast pace of up and down: 5 minutes
- Increase your pace gradually and do up and down for 5 more minutes
- Slow down your pace and in the last 2 minutes and continue
Stair climbing or stair workout is an ideal way to lose weight. Make sure to push yourself to get effective results.