All Day Athletes:02 Twenty minutes of stair love.

This post is part of the series “All Day Athletes”.  To read the first of the series click HERE.


Everyone is busy.  But even worse, everyone thinks they have to put one continuous hour of exercise together to reap any benefits.  That is simply not true. The cumulative effect of exercise can be met with short sets.  Here is a workout you can do without needing one full hour. As a matter of fact, 20 minutes will do just fine. We will be posting variations of these so be sure to come back to see what else you can do with less big chunks of time!  The best athletes in the world are athletes all day long and if you want the best out of your busy life, you’ve got to get the work in.

Before we share the workout:

Here are a few podcasts with athletes that could dominate climbing things, like stairs:

Stevie Kremer – As one of the best Sky Runner’s in the world, she likes going up stuff. And, she is a teacher.

Nathan Welton -An awesome photographer and rock climber. Knows a thing or two about pushing limits.

Wendy Fisher-Big mountain skiing’s first lady knows all about climbing to the top just to get a thrill on the way down. Awesome story from an Olympian turned free skier turned mom!


This workout is best for:

  • Anyone who wants to improve strength and fitness in a short period of time
  • Anyone with access to 20 steps
  • Anyone.


A word on fitness.  Fitness speaks to the ability to do the same things that used to be difficult with more enjoyment.  Besides training to win, training to enjoy the competition is a valid reason. Picture this: you are running one of the most scenic trails in the world, the views are as breathtaking as the terrain to get to them.  Are you fit enough to take it in or are you just trying to survive with your head down?  It’s an extreme example but everything you do can be made more enjoyable if you are more fit.  That’s the disclaimer for stair workouts, and this one in particular.

NOTE:  This is a suggested workout for people that understand their own limits, have been cleared to exercise, and want to improve their fitness in a busy, busy world.


Twenty Minutes Of Stair Love: Do the below set 3 x’s

Needed: at least 10 steps and up to 25. That’s it.  Oh, your legs too. (and heart) (and lungs)

One minute

Jog up and down continuously without stopping. Be sure not to skip steps

One Minute

Push ups with hands on 3rd step and feet on ground.

One Minute

Jog up and down continuously without stopping. Skip every other step on the way up.(always hit every step on way down)

One Minute

Calf raises on one step(steady pace, no stopping)

One Minute

Two foot bunny hops up, jog down.

One Minute

Deep Squats (butt hits the second step every rep from standing on ground.)

One Minute

COOL DOWN (walk in place or walk up and down stairs, catch breath)

All Day Athletes will be a regular series on how to get the most out of your busy day no matter what level you are as an athlete, and yes everyone is an Athlete! These will help you get on track and at the very base, think differently about your training.

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