Workout of the Week: 100 Flights of Stairs

Alright, y’all – are you ready for this? I got inspired this weekend and went all out on this week’s workout! It. is. good.
Before we get into it, let me tell you where the idea came from– the stairwell in my apartment building! NOT KIDDING. One morning, when I was leaving for work, I ran into a sweaty, out-of-breath girl in the stairwell! She was on her yoga mat, listening to her headphones, and quite obviously working out. I thought, “That’s odd.” Then I thought: wait, no, that’s genius!

What better place to have a workout than the stairwell in your apartment building?

I love this concept because it’s hard for me to get moving at home– my couch and my computer usually dominate my time, and I’m much better if I get dressed and LEAVE THE HOUSE.  But, what if I didn’t have to go far? What if all I have to do is hop around the corner?

That’s what happened Saturday when I tested this week’s workout, and it was glorious! There will be MANY MORE stairway workouts, y’all! Here’s a breakdown of everything I did:


Don’t worry: it sounds WAY worse than it is! It takes less than 45 minutes (depending on how fast you do the stairs), but the best part: you don’t need ANY equipment! I used a yoga mat for the pushups, sit-ups, and mountain climbers, but you don’t necessarily need one.

I do highly recommend MUSIC. You’ll need it. The stairs are tough and you’ll feel like giving up, but good tunes will hopefully keep you moving! I listened Rihanna’s latest CD, Unapologetic and it was perfect for this flow- slower songs when I did planks and situps and faster ones for climbing stairs. Here’s a breakdown:


That’s a total of 100 flights if you’re doing 4 flights each round, like I did. It sounds pretty awful, I know, but trust me, you’ll feel great afterward!

A few things to keep in mind:

Step-ups: These are great for warming up, which is why I start with them. You can do regular step-ups or, what I did was a step-ups with a knee raise:


Women’s Health

Push-ups: I wish I could do 20 straight push-ups but that’s pretty hard at this point. Don’t feel bad if you have to drop down to your knees like I did, but be aware of your form; they should still be somewhat challenging. (I did 10 regular push-ups, then 10 on the knees for each set.)



Russian Twists– It’s not uncommon to do these with a medicine ball, but you can do them without one too. Here’s a demonstration:


Fitness magazine

ONE BIG WARNING: You’ll need to stretch after this workout, especially your calves. I didn’t and the following day (still today, in fact), my right calf is killing me! 🙁 Here’s a link to some good calf stretches– do them!!!

Calf Stretch
Calf Stretch

{Stretch your calves after this workout!}


PS: I’m updating this post with outtakes from my first time doing this workout later today! Keep an eye out!

PPS: I’m thinking of doing a few flights after work today for some added cardio!!

How do you feel about stairway workouts?

Hey girl!

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  1. What a great workout! We only have one set of stairs at our apartment and 1 at work too but you burn some serious calories including stairs!

    Posted 1.16.13 Reply