Running Stairs For Fat Loss

by Rob on February 20, 2008

I recently got this stair running workout emailed to me from Paul Becker and wanted to make it available. I’ve been waiting for the snow to melt so I can get back into stair running this spring. On the north bank of the Saskatchewan River here in Edmonton, there are a good number of different sets of stairs along the river valley trails. The stair running is perfect because of the varying angles. One set of stairs known as the Royal Glenora stairs has two built in rest points during it’s flight.

Running stairs is very taxing on the lungs and legs but is perfect for building endurance and ass. If you’re a regular reader of this blog and my posts, you’ll know that my trainer does not train legs, she trains ass. Running stairs is a perfect ass building workout as it burns fat and builds lung strength.

Running Stairs For Fat Loss

running stairs
One of the best ways of cardio training is to run stairs. Here is a training plan to get you in shape fast!

As with any workout, start out with a good warm up and stretch. You just may want to start by walking the stairs, then proceed to jogging and then to running.

It’s a good idea not to begin this stair workout until you get yourself in good physical condition by jogging 15 to 25 minutes, 3 to 4 times a week for at least 3 to 4 weeks. This will strengthen your heart and lungs so it won’t be too much of a demand on your body.

Sample Running Stairs Cardio Workout

Find a flight of stairs that has at least 20-30 stairs (a track with stadium seating at a high school or local college is ideal).
Walk up the stairs to the top and then down the stairs to the bottom 3-5 times. After this warm-up you will begin the workout.

1) Sprint from the bottom of the stairs to the top as fast as possible

2) Then walk down.

3) Repeat this routine for a total of three to five sets. Your legs should be pretty sore the next day. Work your way up to a total of ten sets.

As your conditioning improves you have many more options to continually challenge your anaerobic system.

Run more flights of stairs
Increase your sets
Use a weighed vest


It’s my intention to be running stairs 3x a week by June and to continue this until I leave for my Mt Everest base camp climb in October.

I have to say though, that if you’re new to stairs, begin by walking them. As I said in the beginning, running stairs is quite taxing on the lungs and legs.