Cardio Workout: 15-Minute Stair Challenge

If workout equipment is hard to find, you can always make do with what you’ve got. Not only will this quick stair workout burn a ton of calories, it will also give those legs and glutes an INSANE workout.

Let’s get clear on some of the workout terms.

  • Singles: Use every step. Usually jogging or walking.
  • Doubles: Use every second step, skipping one.
  • Triples: Use every third step. These will be done in a lunging motion.

Next rule: ALWAYS use singles on the way down. Skipping them will cause impact, imbalances, and frankly, it’s just dangerous. This workout will challenge you physically, and your legs will get a little wobbly.

Alright, let’s get to it!

15-Minute Stair Challenge

This is timed workout for as many rounds as possible (an AMRAP). Only 10 steps are needed, so place a gym bag on the 11th step so you know where to stop.

One flight = 10 stairs and back down.

  • 4 Flights Singles
  • 4 Flights Triples
  • 2 Flights Singles
  • 4 Flights Doubles


REMEMBER, this is an intense challenge and can get a little risky. Listen to your body, and take breaks when needed. Count how many rounds you finish, and post in the comments!



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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.