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25 Minute HIIT Stair Workout

Updated: Aug 13



Did anyone else feel like 2020 was going to be your year? Or that it would be the year you get in the best shape of your life? Maybe get the six-pack you’ve always dreamed of. Well… Those were my plans and I was on track until all of the gyms closed. I had lost the motivation to work out and move my body at the start of quarantine. I had never been a fan of at-home workouts because I love to lift weights, sprint, and get a disgustingly heavy sweat going. I had never felt like I had a good workout whenever I tried to do it at home but thanks to COVID I had to start getting creative. 


I refused to get the Quarantine-15 (gain 15 lbs during quarantine) so I thought I would start running again. That lasted two days. Then I started doing my younger brother’s football workouts. They were fine but I didn't need to be training to sprint 40 yards in under 5 seconds. In college, I used to create workouts to do with my friend and thought that quarantine was the perfect reason to start that up again. My workouts have always been structured with what I had done being an athlete growing up, training for volleyball, and taking all different kinds of workout classes at the start of the year.


The difficulty was being able to still get that gross and heavy sweat in, gain muscle, and to do it all without any weights. I had done a lot of bodyweight workouts before and love everything about Australian Trainer Kayla Itsines and Trainer Taylor Dilk, so when in doubt I looked to them for inspiration. 


During quarantine, a lot of people have come out with endless amounts of at-home workouts. I wanted to make mine a little different from a piece of equipment everyone has. Stairs. Any stair in your house can be used for this workout. It can be the stair at your front door or on your deck. Heck, ask your neighbor to use their stairs by their front door if you don’t have one. 


Your amount of intensity in this workout is totally up to you. How hard do you want to push yourself and get in better shape? If I know I won't give a workout my all that day, I won't do one. I don't want to do a workout half-heartedly because I would be wasting my time. It’s important to know when you and your body need a break. It’s also important to know when you can push yourself for one more rep. Listen to your body and do what is right for you. 


This stair workout takes me 25 minutes but depending on if you need a break or not that time can be different. It is perfect when you are crunched for time but want to get your sweat in. I try to have little to no rest periods in between reps to keep my heart rate up. Again, do what is best for you. This workout is part of the Adidas At-Home Workouts campaign. #ad





Stairs Workout - Leg day


Circuit 1

Toe taps: 30 seconds

 Step-ups: 12 each leg

Squat jump to step and squat: 10, squat to stair counts as 1 rep

 (repeat 3-4 times)


Circuit 2

Calf raises: 20 reps

Elevated mountain climbers: 30 seconds 

Jump lunges: 15 reps, (stair is optional)

Elevated hip thrusts: 10 each leg

(repeat 3-4 times)


Abs-No stairs

Elbow plank: 1 minute 

Side elbow planks: 1 minute each side

Scroll to the bottom to check out the latest workout clothes from Adidas!


Comment below if you give this workout a try! If you liked this post and want more workouts, click the heart below! 


Don’t forget to consume some form of protein shortly after your workout. Check out my post giving you my favorite protein shake recipe and a 30% off discount on any Orgain products using my code WELLSAID30!


Videos of how to do the movements below.










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