Visit any gym and somewhere next to the treadmills or elliptical you will find a step machine, it’s one of the best cardio workouts you can do and is used by everyone, from the gym newbie looking to burn some calories to seasoned bodybuilders wanting to work on their cardio but not lose their gains.
As good as the step machine is, and as many calories as it burns, sometimes there’s just no getting away from the fact that being outside, with a view, in the sunshine, is just a much better place to workout.
In this article, I am going to tell you about stair climbing workouts you can do outside, that will push you emotionally and physically as you make great improvements to your health and fitness. These workouts are perfect for when you can’t make it to the gym or you simply don’t want to and all you need is a wide flight of stairs and a pair of trainers to get this workout done.
Where to Workout
When it comes to outside stair workouts the venue is just as important as your actual routine.
Personally, I like to hit the stairs in one of two places near my home.
Option 1 is a local track with stairs all the way around. I know that I won’t be in anyone’s way and there will often be others out there that I can work out with or challenge myself against.
Option 2 is a local park, that is much quieter than the track but might sometimes have other people trying to use the stairs.
I always use big, wide stairs for my workouts and I also use stairs that are out of the way, on a track or leading to nowhere in particular, so they’re seldom used.
For your workouts, I suggest the same.
Don’t try to run up and downstairs in a built-up area that other users are trying to walk up because that won't end well and certainly won't win you any friends.
I should also mention the need to warm up properly and activate your ankles and lower body as a whole.
The last thing you want when running up and downstairs is to roll an ankle and cause yourself an injury, so be safe out there and take care as you workout.
Now let’s get into the workouts.
Skip Sprints
This one is simple, starting at the bottom of the stairs you jump, feet together, two steps at a time, to the top of the stairs. Once you get to the top, sprint back down to the bottom step (being careful with your steps) before repeating 9 more times.
This workout is fun and challenging and works your quads, glutes, hamstrings, and core all in one go.
Double-Tap Sprint
As the name suggests, the double-tap sprint workout involves sprinting up a flight of stairs, but rather taking the steps, one or two at a time, you place both feet on each step before moving on to the next step.
This workout requires skill and concentration and a good focus to ensure you don’t trip yourself up.
Once you reach the top jog back down to the bottom in a normal fashion, one step at a time before sprinting back up the steps, 9 more times, 10 times total.
Single Leg Hops
Harder than it sounds, the single-leg hop involves hoping one step at a time up the flight of stairs on the same leg. Once you reach the top jog back down at pace, before repeating back up the stairs with the opposite leg.
Once you’ve done both legs, rest for one minute then repeat.
Your goal here is to complete 16 sets total (8 sets on each leg) with good form and pace.
Once you’ve mastered the hops, you can increase the intensity in a few ways, by either hoping further, two steps at a time, or reducing your rest period to 45 then 30 seconds then eventually to zero.
Stadium Dash
One of my favorites and perfect if you’re working with others, the stadium dash is simple yet fun.
To complete you must pick your starting point then run up and down every single step in the track/stadium, making your way around the track touching every step.
The bigger your track the harder this will be but speed is key and you must focus on the steps, don’t trip or roll an ankle. If you want to add some competition to this workout you can compete against a buddy and go for time but just remember to concentrate as you move.
Once is enough but if you really want to push yourself, rest for the same amount of time it takes to complete the stadium dash then repeat again.
Snakes and Ladders
One of my favorites and perfect if you’re working with others, the stadium dash is simple yet fun.
To complete you must pick your starting point then run up and down every single step in the track/stadium, making your way around the track touching every step.
The bigger your track the harder this will be but speed is key and you must focus on the steps, don’t trip or roll an ankle. If you want to add some competition to this workout you can compete against a buddy and go for time but just remember to concentrate as you move.
Once is enough but if you really want to push yourself, rest for the same amount of time it takes to complete the stadium dash then repeat again.
Bigfoot
Bigfoot sprints are fun and exciting. Your goal is to bound up the steps, 3, 4, 5 at a time, taking big strides to get to the top of the stairs as fast as you can.
You must keep a fast pace as you return back to the bottom, touching each step as you go back down before repeating 9 more times to make 10 total.
Bigfoot sprints will really push you physically and are sure to have you feeling like Rocky when you reach the top.
Final Thoughts
Outdoor stair workouts are great fun and very challenging and there’s always a way to push yourself further, whether that’s by increasing the number of steps you take at once, reducing the rest period or changing the step count on the way up or down.
You can get a true full-body workout when you run steps, especially if you add other exercises into your routine, it’s just important to remember to warm up sufficiently and keep your focus as you run.
Whenever you’re next feeling bored with the gym or you’re looking for an intense stair workout without being on a machine try one of the workouts above and push yourself to become the ultimate Stairmaster.
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