Kick Your Own Heiny: Summer Stairs Workout One

Summer Stairs Workout - Dick' Stairs WELLFITandFED

Who wants to get outside and get fit fast? Walking, running or stumbling up and down stairs is one of the most efficient and effective ways to burn fat and gain muscle. This summer I will be posting eight stairs workouts to shake up your weekly workout routine. It doesn’t matter if you are going from “couch to stairs” or “CrossFit to stairs” these workouts can be modified for your level.

Kick Your Own Heiny: Summer Stairs Workout One


The stairs my Poodles will be using locally are the stairs up behind Dick’s Sporting Goods in Issaquah, Washington. 137 heiny-kicking opportunities to get in shape. BUT, any stairs will do! Even if you have to use your stairs in your house, you can do this workout too. Simply calculate so that one round is at least 130 stairs. (If your stairs at home are 14 stairs then your first round would be nine up and downs) These workouts will be quick. We will start with about ten minutes and slowly move to a max of 20 minutes. Anyone has twenty minutes to spare! 

Stairs  Workout One

When performing a workout involving stairs remember: 

All “downs” are a gentle trot or walk. Do not “run” downstairs.

Use the railings when necessary

Go at your own pace

Don’t force yourself to complete your workout if you are struggling.

Listen to your body.

Gently push to keep going but don’t force. 

Gently push to keep going but don’t force. 

Let your breathing become heavy but not labored. 

Are you sweaty when you finish? If not, you need to work harder next time. 

Walk or stop between sets if you need to catch your breath. 


[Tweet “Fun fer yer bum! #stairs”]

In workout one, we are just trying to “warm up” to the idea of climbing stairs. If you are a beginner, just perform one of each segment and if you are more advanced, challenge yourself to perform all three of each segment. Make sure that you stretch after each of our workouts. Drink plenty of water and be sure to “okay” the addition of a new exercise program with your doctor or chiropractor. 

Next week we are going to start to adopt some cross training into our stairs workout. Be prepared to do some push ups, squats hell, maybe a jumping jack or two. Be safe, work hard, have fun. 


Want to create your very own stairs circuit? Just add your email to the link below and I will send the secret-stairs-circuit-creating info right on over! 


Want some great new shoes to run in? 



These water bottles are the best!






19 Responses

  1. Awesome! I’m always looking for workouts on non-gym days. I’m going to look for some outdoor stairs to make it even more fun.

  2. I will be putting this into practice today! I love your tip about not running down the stairs and keeping the pace a gentle trot. I am always looking for ways to workout without having to hit the gym, I can’t stand having to be indoors when there are so many options in nature.

  3. Simple but effective! And just about everyone can find some stairs. I have a short set of stairs so I’d probably do this workout 2x through. Thanks for the workout!

  4. I’ve never done a stair workout, but I think I’d love it. This seems like a fantastic routine. Definitely bookmarking it for future reference. Looking forward to coming back for more workout ideas! 🙂

    1. Awesome, Krista. I hope all 8 workouts will be approachable and adaptable to anyone who wants to try them!

  5. This is an awesome idea! Stairs are such a great way to get your exercise in. I will have to find some stairs outside to try this on!! Thanks for sharing.

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About Dr. Denniston

Dr. Denniston is a wellness strategist for elite leaders and their teams, bridging the connection between personal well-being and professional success. She provides custom solutions for burnout and stress and facilitates cohesive habit-training strategies that maximize vitality, productivity, and resilience.

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