Stair-stepping exercises provide an accessible and low-cost option for anaerobic conditioning. While running up and down flights of stairs offers a hearty cardiovascular workout, other stair-step exercises help improve strength and flexibility. Perform stretches and drink plenty of water before climbing the stairs to prevent injury.
Sets
Simply stepping up and down the stairs at varying speeds is the most basic stair-step exercise. Choose a location with plenty of flights and start with a warm-up by walking up 10 or 20 flights at a slow pace. If your location has fewer flights, substitute by simply walking up and down a single flight repeatedly. Give yourself a rest, then try a half-speed run up 10 flights. After a two- to three-minute rest, try 10 flights at full speed. Ease your way into this anaerobic exercise; it's all right if you can't tackle 10 flights when you start. Begin at a level you're comfortable with and work your way up. When you're at an advanced level, try adding a weighted vest or small dumbbells for an increased challenge.
Stair Lunges
Add stair lunges to your routine when you're comfortable with sets. Lunges entail walking or running up the steps two at a time. These long steps put your legs at a disadvantage, increasing resistance and forcing your legs to adjust by growing stronger over time. Stair lunges help build muscle in the leg in addition to providing an anaerobic workout. Try a set of 30 stair lunges as part of your regular stair-stepping routine.
Crossovers
Crossovers are a simple variation on running or walking the steps. As you take to the stairs, try crossing your legs alternately with each step, crossing one foot in front of the other at a diagonal angle in rotation. This motion resembles something akin to skipping or playing hopscotch. Stair-step crossovers help improve flexibility and strengthen the leg muscles.
One-Legged Squats
This challenging exercise builds your quadriceps and helps improve balance. Stand upright at the bottom of the staircase with your heel against the bottom step -- you'll be facing away from the staircase. Extend both your arms straight out in front of your body for balance and extend one leg. Keeping your leg extended, slowly and smoothly lower yourself into a sitting position on the second step. If you're tall or short, feel free to sit on the third or first step. From the seated position, rise back to the starting pose with a controlled motion. Switch legs and repeat. Throughout the exercise, focus on keeping your abdominals and glutes tight. Perform no more than three to five repetitions per set.
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