Workout time: 35-45 minutes (depending on rest time between circuits)
You'll need: A timer
Warm-up: Climb and jack
Set your timer for five minutes. Start your warm-up by walking up a flight of stairs. At the top of the stairs, perform 30 jumping jacks before walking down the stairs. When you reach the bottom, do 30 more jumping jacks and continue.
Circuit #1: 10-minute conditioning series
Set your timer for 10 minutes. For this circuit, you'll complete the exercises as detailed, cycling through the series continuously for the full 10 minutes. The goal is to keep moving, so try not to take breaks between each exercise or at the end of each series. If you need a break, slow down and walk for a flight or two at your own pace before continuing.
- Three flights stair running: Just like it sounds, run up the stairs as fast as you can, taking steps one at a time. If you're new to stair workouts, walk down the stairs on the way back to the bottom; if you're comfortable with the exercise, jog down the stairs at a comfortable pace.
- Two flights two or three at a time: Run up the stairs as fast as you can, this time skipping at least one step with each step. If you're more advanced, try skipping two, or even three steps with each bound. Walk or jog comfortably back down the stairs.
- Two flights half-grapevines: Turn so your right side is facing the stairwell. Take a step up with your right foot, cross your left foot in front of your right foot to take the next step, then take the next step again with your right foot, uncrossing your legs. Continue this step-cross-step-cross sequence all the way up the stairs, going as fast as you feel comfortable. When you reach the top, walk or jog back down at a comfortable pace. On the second flight, turn the opposite direction, this time leading with your left foot.
- One flight two-foot hops: Stand at the bottom of the stairs, your feet hip-width apart. Hop up onto the first step, landing on the balls of your feet, with your knees and hips slightly bent. Without pausing, immediately repeat the action, hopping to the next stair. Go as fast as you comfortably can, swinging your arms to help with momentum. When you reach the top, walk or jog down at a comfortable pace.
- 30 mini-stair mountain climbers (15 per leg): Set up in an inclined plank position on the stairs, with your feet on the floor just in front of the bottom step. Make sure your body forms a straight line from your heels to your head, your abs tight and your hands aligned with your shoulders. Place the ball of your right foot on the first stair. When you're ready, hop both feet into the air and switch their positions, so your left foot lands on the stair, and your right on the floor. Immediately hop both feet back into the air and switch their positions again. Continue for 30 total foot-switches, or 15 per leg.
- One flight walking climb: This is a quick "recovery," simply walk up and down the flight of stairs at your own pace before continuing the circuit.
After 10 minutes, rest for one to two minutes before starting the next circuit.