20-Minute Stair Workout at Home


Items synonymous with exercising include dumbbells, kettlebells and yoga mats. But one of the underrated items to exercise with are the stairs at home! Using something that you already have and saves space in your home, rather than going out and buying new equipment.


  • Squat: sets: 1, reps: 20
  • Stationary Lunge: sets: 1, reps: 15 per leg
  • Squat Jump: sets: 1, reps: 20
  • Reverse Lunge: sets: 1, reps: 20 per leg
  • Curly Lunge: sets: 1 , reps: 20 per leg

On the stairs

Round 1

  • Run up the stairs at a moderate pace, taking one step at a time.
  • When going down, jog.
  • Hold the ‘wall squat’ stance for 60 seconds.
  • Rest for 30 seconds.

Round 2

  • This time, run up the stairs more quickly, taking on two stairs at a time.
  • Jog while heading down.
  • Hold the ‘plank’ position for 60 seconds.
  • Rest for 30 seconds.

Round 3

  • Stick your legs together and position yourself in a squat. Jump up the stairs, taking one or two stairs at once.
  • Jog while going down.
  • After you reach the bottom, do 20 pushups.
  • Rest for 30 seconds.

Round 4

  • Repeat all three rounds but double the amount of stairs you take.

What exercise do you usually do at home? Give us your answer in the comments section below!