Running and endurance
Stair climbing
Use any staircase for a quick leg and lung workout.
- Hardintensity
- ~615kcal per hour
- Freebudget
- Mediumimpact
Is stair climbing right for you?
Use any staircase for a quick leg and lung workout. It is a hard-intensity, medium impact activity that you can do at home, outdoors or indoors, on your own. Expect to burn around 615 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try stair climbing
- Burns calories. At around 615 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
How to start stair climbing
Climb stairs for 10 minutes, walking down to recover.
You do not need any kit, so you can start today.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure stair climbing is for you?
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