A 20-Minute At-Home Workout Using Only Your Stairs

When it comes to traditional stair workouts, the stepmill reigns supreme. But if you can't make it to the gym (or every machine is occupied) you can do this 20-minute stair workout right at home.

Next time a trip to the gym seems particularly burdensome, try this routine, courtesy of Matt Cheng, CSCS, to keep your relationship with stair workouts alive and well — no machine needed.

1. Place your hands on a towel shoulder-width apart on the first, second or third step of your stairs. Extend your legs out behind you, coming into a high plank. Keep your body in a straight line from head to hips to heels.
2. Bend your arms at a 45-degree angle from your ribcage and lower until your chest hovers just above the ground.
3. On an exhale, push into the ground and return to the starting position.
4. Then, use the towel to glide along the step and bring your hands closer together (about 5 inches apart).
5. Then, bend your elbows again, lowering until your chest hovers just above the ground.
6. Exhale and push back up to high plank.

‌Reps:‌ 7

1. Begin standing at the bottom of your staircase.
2. Climb up the stairs, one foot after the other.
3. Once you reach the top, climb back down.
4. Up and down the staircase is one lap.

‌Reps:‌ 5

‌Read more:‌ Try This 35-Minute HIIT Workout That's Gentle on Achy Knees

1. Stand a few feet away from the bottom of your staircase, facing away.
2. Root your left foot into the ground and lift your right leg and place it on the second step (or wherever feels comfortable for your hip mobility).
3. Bend your left leg to 90 degrees, making sure that your knee doesn't extend past your toes.
4. Keep your weight in your left leg and return to standing.

‌Reps:‌ 15 on each leg

1. Begin at the bottom of the staircase.
2. Climb up the stairs, then back down — that's one lap.

‌Reps:‌ 2

1. Stand at the bottom of the stairs.
2. Step up onto the first or second stair (depending on your ability and height) with your right foot. Straighten your right leg and let your left leg dangle behind you.
3. Step back down off the stair, then step back up using your right leg.
4. Try to rebound as quickly as possible, going right into the next step-up.

‌Reps:‌ 10 on each leg

‌Read more:‌ The Only 4 Exercises You Need for Strong, Sculpted Glutes

1. Begin at the bottom of your staircase.
2. Climb up the stairs and back down.

1. Stand with your feet at hip-width apart, a towel under your right foot.
2. With your weight in your left leg, bend your left knee to 90 degrees and simultaneously extend your right leg out to your right side, keeping the leg straight, toes pointing forward and slightly out.
3. Keeping the weight in your left leg, begin to straighten your left knee.
4. At the same time, keeping your right leg straight, return to the starting standing position.
5. Keeping your left leg rooted, begin to bend the knee again.
6. This time, bring your right leg back and across your body, bending the knee until it hovers slightly above the ground.
7. Your right foot should finish a few feet behind and outside your left foot.
8. Straighten your left knee and bring the right foot back to standing position.

‌Reps:‌ 10 per leg