Just 3 Stairs Are All It Takes To Sweat and Sculpt

Crisp fall weather is the perfect energizer to take exercise alfresco, so we’ve laid out a kick-butt routine right on your doorstep.

- Alyssa Sparacino

It's no wonder why stair workouts are a coach fave—they make for exceptional conditioning. And the beauty is that you don’t need sky-high flights or bleachers to net their magic. “You’d be surprised by the high-intensity training you can get right on your front stoop,” says Hannah Davis, a strength and conditioning coach and the creator of Body by Hannah online fitness programs. “You can add a challenge to almost any move you do on flat ground, improving your power, cardio capacity, and agility,” she says. Simply bounding up steps is a hit of plyometrics— which burns an unreal 484 calories in half an hour—while the tiered levels let you go super low for things like single-leg squats (since your raised leg can go down below your platform).

And switching things up from your usual gym drill to see some sky can make this recharge all the more potent. A recent study published in the journal PLOS One found that taking a brisk walk outside instead of on the treadmill was more effective at decreasing anxiety and fatigue and boosting happiness and calm.

Davis created an all-in-one cardio and strength workout for Shape using just your average stoop with three stairs. You’ll get that burst of plyometrics, plus the built-in core tightening that comes from taking total-body exercises to a whole new level.

HOW IT WORKS