The holiday season is coming, you might be planning to go back home to see your parents. Or maybe you are already stuck at home with family because of lockdown. During these times, trying to lose weight and maintain your fitness is not an easy job. Especially when there’s no access to a gym or workout center. But it’s not the end game-don’t give up! It doesn’t mean you can’t do anything at all. Something as simple as a set of stairs can give you a good workout. We put together the following 4 great workout moves you can do simply by using stairs.
Stand on the floor and jump to the first step on the stairs and make sure you land in a squat position. To help you get the idea, here is an illustration by Women’sHealthMag:
Make sure you do this for 2 minutes per set and then repeat 4x.
Start with the toe of one of your feet (say left foot) on the first step of the stairs and the right foot on the floor. Then, you jump while switching the foot (like running), so the left foot is back on the floor while the right foot is on the first step, and so on. Remember you just tap the toe of your foot on the step and switch it as fast as possible. To help you get the idea, follow this video by Joanna Soh:
Make sure you do these as fast as possible for 2 minutes per set, and then repeat 4x.
Elevated push-ups are a great way to modify a traditional push-up. For beginners, place both of your hands on the first steps of the stairs. For the difficult version, do pushups with both of your feet on the first or second steps of the stairs. In both versions, make sure your hands are at chest height and slightly wider than your shoulders. See below for the easy version:
And below for the harder version:
Here’s an advanced option if you really want to challenge those arms!
Make sure you do 20 repetitions per set, then repeat 4x.
Start this exercise at the bottom of your stairs. Facing away, place one leg back, resting your foot on the second or third stair. Then squat down, only using your front leg. Make sure you press your weight down into the heel of your front foot (not the toes), to help protect your knees. Do 20 repetitions on each leg, then repeat 4x. Check out the below illustration to help you get the idea:
Add some weights if you want to add challenge. If you don’t have any weights, grab a couple water bottles, fill them with water, dirt or sand for a simple DIY set of weights!
Sitting facing away from the stairs, place your hands at your sides, with palms on the stair to support your body. Then lift your body, keeping your back straight, trying to dip as low as possible then lift your body up again. That is 1 repetition. Try to do it for 20 repetition per set, and repeat 4x. You can also do this workout with a chair. Check out the below illustration to help you get the idea:
There you have it-a stair workout for you to complete at home! This whole workout routine will take only around 30 to 45 minutes to finish, depending on your rest time between sets. You can do it in your pajamas, without any shoes, while watching a movie or having a chat with a family member. Very simple and easy-give it a try today!