At home
Stair workout at home
Use your own stairs for a quick cardio session.
- Hardintensity
- ~560kcal per hour
- Freebudget
- Mediumimpact
Is stair workout at home right for you?
Use your own stairs for a quick cardio session. It is a hard-intensity, medium impact activity that you can do at home, on your own. Expect to burn around 560 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try stair workout at home
- Burns calories. At around 560 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 workout at home
Walk up and down your stairs for 10 minutes.
Get the basics: stairs. Borrow or hire before you buy.
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.
Similar activities
At home
Yoga at home
Roll out a mat and follow a short class in your living room.
At home
Pilates at home
Core-focused moves you can do in a small space.
At home
Kettlebell at home
Swings and squats for a quick full-body workout.
At home
Skipping at home
A cheap and effective cardio workout in a small space.
At home
Living room dance workout
Put on a playlist and dance for fun and fitness.
At home
Mini trampoline workout
Bounce your way fit with low impact on your joints.
Not sure stair workout at home is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.