Weight Loss

Burn calories FAST with this one simple exercise

If you’re looking to lose weight you may be looking for some simple ways to burn some extra calories. One simple way to burn calories fast is by doing some stair running.

For most, the idea of running up and down stairs (on purpose!) seems a little strange. After all, we’ve spent years using escalators, travelators and lifts to do the hard work for us.

But if you are trying to lose weight, and also trying to get your recommended 10,000 steps in per day, it’s an AWESOME way to burn calories.

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For instance, someone who is 75kg would burn 340 calories by running up and down stairs for 20 minutes.

burn calories fast

Burn calories fast with just 20 mins of stair running

Running on stairs gets your heart rate pumping, and also tones up the muscles in your legs, thighs, and butt.

You don’t need a gym membership or fancy equipment at home to get fit this way. Stair running is free – and there are stairs everywhere!

Many people find the idea of stair running a little daunting. That’s OK. Like any new exercise, it can be a bit hard at first to get your head in the right frame of mind.

burn calories fast

We’ve put together a guide to get into stair running step by step to help you burn calories fast

1. How to begin

Wondering what’s the best way to begin stair running? You guessed it – by running up the stairs. There’s no need to be great at running or gifted on a cross-trainer.

2. Warm-up

Instead of beginning your workout on the stairs, begin with a short 5-minute walk on solid ground to get you warmed up. Then follow this with 10-star jumps, 10 push-ups and 10 burpees. You should be feeling pretty warm and ready to go.

3. Start off slowly

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Like any cardio exercise, it’s not a good idea to go from 0 to 100 flights of stairs in the first session. You need to give your body time to get used to it (and you may feel a little sore the next day after your first few sessions on the stairs). You will be using muscles that you don’t normally do. So after your warm-up, take a gentle pace up and down the stairs for five minutes.

4. Build it up over time

For the first session, after your warm-up, you can begin to walk up and down the stairs at a moderate pace for 10 minutes. See how that goes. The next time, take it up to a jog for 10 minutes. From there, you can choose your own increments to build from, for instance, 15 mins jogging, then 20 mins jogging. Or you may prefer to do a circuit of 1 min jogging and 1 min walking. This leads us into…

5. Find an intensity that suits you

Some of you may be more than comfortable jogging the whole way, whereas others may need to mix it up between jogging and walking. Some people may be happy to take the stairs two at a time. Either way, you need to find a level that suits you. That’s not to say it needs to be easy – far from it. You should be breathless and find it hard to hold a conversation if you want to be burning calories. Just take care not to push yourself too hard which can lead to injury.

6. Wear the right shoes

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A pair of properly fitted shoes is probably the only necessary piece of equipment for stair running. You will be putting pressure on your feet and ankles, so they need to be well supported to avoid injury and falls.

7. Remember you can split it up

If you don’t have a whole chunk of time to dedicate to exercise, you can always break your workout into more manageable pieces. For instance, you may be able to fit 10 minutes in at home in the morning while the kids eat breakfast. Then you may find 10 minutes in the afternoon near the park. Incremental exercise is still very beneficial for weight loss, so don’t feel as though you can’t do it bit by bit.

8. Do it regularly

The next piece of advice is to keep doing it! Once you get started, you may decide to commit to two sessions of stairs per week. Or perhaps you can commit to 10 minutes of stair running per day. Either way, schedule it in and you will find that in time you get used to it and can push yourself harder or longer.

9. Remember to cool down

At the end of your workout, take another stroll around on the ground for 5 to 10 minutes to cool down. Then do some stretching of your quadriceps, hamstrings and calf muscles. This can help to reduce soreness the next day.

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written by:

Team Healthy Man