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Tuesday Training: A Super Fast, Fat Blasting Stair Sprint Workout


This is a killer sprint workout to burn fat, tone muscle and increase cardio fitness and all you need is a set of stairs and a few minutes!

Kelly’s Tuesday Training: A Fast, Fat Blaster Stair Sprints Workout

We had to evacuate our riverfront home due to Hurricane Sandy so we are staying at my mom’s house. I knew I wanted to get a workout in, but didn’t have my normal dumbells and kettlebells with me. I did this ultra fast stair sprint workout and it was just what I needed! If you’ve been following my Tuesday Training Tips, you know that I am a huge fan of sprints because they are the quickest way to improve your cardiovascular fitness and burn the most amount of fat. You can run on the treadmill or elliptical for hours and hours or you can do these super quick sprints and burn off your fat in no time.

Today’s workout is no exception. This is a great fat blaster and you will be making big improvements in your cardio fitness, as well.

All you need for this workout is a set of stairs and a kick butt attitude to conquer some fat. Don’t let this workout fool you โ€“ it’s a tough one. It won’t take a lot of time, but you will surely feel it! If you are advanced and want an even more killer workout, take the advanced options, but they are not for the faint of heart ๐Ÿ˜‰


 Sprint up the stairs

Do 15 body weight squats โ€“ make sure your thighs are at least parallel to the floor. Advanced version: 15 Squat Jumps

Walk down

Sprint up the stairs

Do 15 pushups โ€“ you may do a modified version on your knees, if necessary. If you can’t complete 15 on the knee pushups: Stand about arms length against a wall. Put your palms on the wall in front of you and complete 15 wall pushups. Advanced version: Walk down the stairs and prop your feet up on the stairs with your hands at the landing so you are in a decline position. Do 15 decline pushups.

Walk down

Sprint up the stairs

Do 15 mountain climbers

Walk down

Sprint up the stairs

Do 15 jumping jacks. Advanced version: 15 Alternating Jump Lunges

Walk down

Sprint up the stairs

Do 15 standing twist crunches

Walk down

Sprint up the stairs

Do a 30 second plank hold – just count to 30. Advanced options: extended plank hold with your weight on your hands or an elevated feet plank. Get in the same position you would with the decline pushups on the stairs and hold for 30 seconds.

Walk down

REST for 1-3 minutes

Repeat 2 times. If you are feeling good and are advanced, repeat 5 times.

 This is a tough workout, so take additional rests if necessary. The goal is no rest until the end of the circuit, but do as much as you can and rest as much as you need according to your fitness level. Maybe you can only complete 1 round this time around, but keep trying and eventually you will be able to do the whole thing!

 Be proud of yourself for however much you can complete!

Starting position is standing as tall as you can with your feet shoulder width apart. Brace your core and hold your arms straight out. Lower your body as far as you can by pushing your hips back and bending your knees. Keep your core tight and your arms straight out the entire time. The tops of your thighs should be at least parallel to the floor. Keep your weight in your heels – you should be able to wiggle your toes. Now push yourself back up to the starting position.



Starting position: Your body should form a straight line from your ankles to your head, as pictured. Your arms should be straight. Keep your core braced and still at all times. Your head should stay in the same position from start to finish. Lower your body until your chest nearly touches the floor. Push yourself back to the starting position as quickly as possible. Do not drop your hips!
Get in a pushup starting position. Lift your right foot off the floor and raise your knee as close to your chest as you can, as pictured. Get back into starting position. Repeat with your left leg. Don’t change your lower back position as you are lifting your knees and keep your core braced at all times.
Stand as tall as you can with both of your hands behind your head, elbows pointing outward. In one movement, lift your right knee as high as you can while you twist your core and bring your left elbow to the right knee. Repeat with the other knee and elbow. Keep your core braced at all times.
Pictured is the extended version, which is an advanced plank. For a regular plank, bend your elbows and rest your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Brace your core and breathe deeply. If you cannot hold the plank for 30 seconds, it’s ok! Hold for 5 to 10 seconds, rest for a few seconds and repeat for a total of 30 seconds. Each time you try the plank, see if you can hold it a little longer than before. You can also try the kneeling plank for an easier option: Instead of having your knees straight, bend your knees so that they help support your body weight.
My doggy, Bently LOVES when I do stair sprints! He sprints up and down after me and gets the same great workout as I do!



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  1. Avatar

    Awww Bently is so cute and looks like he really likes those stair sprints!!! This workout looks awesome. I’m trying it tonight when I get off work. Thank you!

  2. Avatar

    This looks like a great workout. I recently quit my gym membership and decided to work out at home. I have been looking for some good home routines and this looks like a good one. I’ve also been doing your heavy dumbbell workout from last week and I really like it so far.

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    I made myself and all the kids so this today. lol. We are stuck without power from the hurricane and the kids were driving me crazy. I saw this workout just in time and put them all to work. We all loved the workout but it was a tough one. My youngest son who is 10 impressed me and did all the advanced options. I was the wuss who needed a lot of breaks lol

  4. Avatar

    I like your blog and I hope you will keep posting fitness posts.

  5. Avatar
    from british isles

    Wow that was odd. I just wrote an extremely long comment but after I clicked submit my comment didn’t show up. Grrrrยกยญ well I’m not writing all that over again. Regardless, just wanted to say fantastic blog!

  6. Avatar

    Very useful advice in this particular article! Thanks for sharing!

  7. Avatar

    Hey There. I found your blog using msn. This is a really well written article. I bookmarked your site and am looking forward to more fitness posts.

  8. Avatar

    Greetings from Florida! Just wanted to say that you have an awesome blog!

  9. Avatar

    This was a great workout! I’m incorporating it into my weekly sessions.

  10. Avatar

    I’m saving this one for after I eat Thanksgiving dinner! I’m going to need it. hahaha! Thanks!

  11. Avatar

    Awsome website! I am loving it!! Will be back later to read some more. I am bookmarking your feeds also

  12. Avatar

    I am glad to be one of the visitors on this outstanding internet site (:, thankyou for putting up.

  13. Avatar

    I simply want to mention I’m new to blogging and site-building and absolutely enjoyed this web-site. Probably Iโ€™m going to bookmark your site . You certainly come with terrific posts. Regards for revealing your webpage.

  14. Avatar

    Thanks like your Tuesday Training: A Super Fast, Fat Blasting Stair Sprint Workout | Primally Inspired

  15. Avatar

    Is it okay to place part of this in my personal website if I publish a reference point to this site?

  16. Avatar

    I’ve done this workout a lot, especially the rainy days that I don’t feel like going out to the gym and just wanted to say I love it! Thanks!!!

  17. Avatar

    I have been loving this workout this winter! It kicks my butt, which is a good thing!
    Thanks for posting all your workouts. They are great!

  18. Avatar

    Looove your home workouts!!

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