In a society where everyone is trying to cut back and everyone is trying to save their pennies wherever possible, it’s reassuring to know that health and fitness is free. You might be sat there reading this and thinking how is my £50 a month gym membership and £50 a month supplement bill possibly free? When all is said and done, health and fitness can be as cheap or as expensive as you want it to be. Yes you can have your flashy membership and expensive personal trainer, but you can also make the most of your environment and use your surroundings to your advantage. The problem with this is that it relies on your imagination and creativity to think up new ways of constantly testing your body. This is easier said than done for some people, so we thought we’d give you a helping hand and get those creative juices flowing. All you require for this workout is a set of stairs and approximately 20 minutes. For all of you that live in bungalows fear not, because unless you want a call from your local council regarding noise complaints then you’re better to find an outdoor stairway anyway! This quick workout will target the lower limbs whilst also giving you a thorough cardiovascular session. Muscles targeted include your Quadriceps, Hamstrings and Calves amongst others. So what have we got in store for you?
The Step Workout
Step Running:
This first exercise requires you to run up every single step one at a time whilst ensuring you don’t miss any out. When you reach the top simply turn around and walk back down. Use this downward phase as an active recovery period.
Double Step Running:
This second exercise closely mimics that of the first exercise, although rather than hitting each individual step; hit every other step as you move up the stairs. Once again, when you reach the top simply turn around and walk back down.
Stair Hopping:
You are now onto your third exercise. For this choose a leg and single hop all the way up the stairs. When you reach the top jog back down before repeating this process on the other leg. When both legs are completed once then walk back down.
Double Leg Hopping:
This is your final exercise and your legs should now be feeling that burning sensation. For this exercise, use both feet and bound up as many steps as safely possible. Repeat this process until you reach the top. At the top, stop and breathe! The above four exercises mark one circuit of the staircase workout. Rest for a couple of minutes and allow yourself to get your breath back before repeating again. Aim for three laps of this circuit before calling it a day. If you’re still feeling fresh then try adding a few more laps or altering the exercises slightly to meet your unique needs.
Final Word
There you have an ideal cardiovascular and leg workout, requiring only a staircase and approximately 20 minutes of your time. Even if this regime doesn’t fit your exercise requirements then hopefully it will serve to get those creative juices flowing. Why not think up your own workouts. Remember, health and fitness doesn’t have to break the bank!
