Stair running is an effective workout, and can be aerobic or anaerobic, depending on the intensity at which you work. Running stairs will also tone and strengthen your legs, and is a great fat-burning workout. According to Virgil Aponte, author of "The Ultimate Stair Exercises," stair running is popular with athletes and non-athletes alike, and numerous Hollywood stars do it to keep in shape.
Stair Lunges
This basic exercise will tone and strengthen your legs, and provides an effective aerobic workout. After warming up, walk up your chosen flight of stairs, two steps at a time. Keep your body upright, and swing your arms purposefully. Make this exercise more challenging by wearing a backpack or weighted vest, or by holding dumbbells. Go as long as desired, taking care while descending the stairs.
Stair Running
Stair running is an advanced aerobic exercise. At first, climb the stairs one at a time; go two at a time for a more demanding workout as your fitness improves. Wear a backpack or weighted vest to increase the challenge.
Stair Sprinting
Sprinting up stairs is a demanding anaerobic workout that will also strengthen your legs. Aim to climb the stairs as fast as you can, taking two steps at a time. Drive hard off your rear leg, and pump you arms vigorously to maximize the intensity.
Sideways Step-Ups
Most types of stair-running exercises focus on the fronts and backs of your thighs; sideways step-ups focus on the muscles on the inside and outside of your thighs as well. To perform this exercise, stand sideways at the bottom of the flight of stairs. Step up with leg closest to the stairs, then with the other leg. Continue side-stepping until you reach the top, or have performed the desired number of steps. Walk back down to the bottom of the stairs ,and repeat, leading with the other leg.
Double-Footed Jumps
To develop leg power and improve anaerobic fitness, try jumping up a flight of stairs one or two steps at a time. Use your arms to drive you into each jump, and try to minimize how long you stay on the ground between jumps by imagining the steps are red-hot.
Stair Intervals
Stair climbing can be combined with a variety of exercises to provide a challenging all-round workout. Long flights of stairs are usually broken up with landings. To perform stair intervals, run up a flight of stairs, then perform one set of a body-weight exercise when you reach the landing. Exercises such as push-ups, sit-ups, squats, and lunges are ideal for this type of workout. You could also carry an exercise band with you, or leave a set of dumbbells on the landings, so that you can perform other exercises while remaining mindful of other stair users.
