compound · Cardio
Stair Run
Stair Run is a compound cardio movement for full body, using no equipment. It also works glutes, quads and calves. 6 sets of 1 flight sprints, 2 min rest.
- Primary muscle
- Full Body
- Equipment
- None — bodyweight
- Difficulty
- Advanced
- Sets and reps
- 6 × 1 flight sprints
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Any stairwell or stadium section with at least one full flight.
- 2The cue that matters
Sprint up, walk down - the descent is the rest, not part of the effort.
- 3Work it
6 sets of 1 flight sprints, resting about 2 minute between them.
Muscles worked
Full Body does most of the work. Glutes, quads and calves take the rest.