Kill it With Cardio #10: Stair Climbing

Stairs are EVERYWHERE! You can find them in your home, at the supermarket, at the office, and even at the gym. Not only do they help you get from floor to floor, but they make for an AWESOME workout! Climbing stairs is great for every muscle in your lower body. Your quads are engaged when you start to push up, but your hamstrings, glutes, and calves help out as you go through the motion. Climbing up and down stairs is a great way to get in your cardio. The Stairmaster is one of those machines you'll find in just about every gym. If you push yourself at a moderate pace on the Stairmaster, you can burn between 500 and 800 calories per hour. [caption id="" align="aligncenter" width="500"] Source: runnersworld.com[/caption] You can also opt to take the stairs at the office, though you'll probably go at a much slower pace. You'll burn about 500 calories walking up the stairs for an hour, and an additional 150 calories if you walk down the stairs as well. If you really want to kick it up a notch, try Stair Running or Sprinting. It's estimated that you can burn around 1,300 calories in a single hour of stair sprints--or 430 in your 20-minute workout. Stair running will burn between 800 and 1,100 calories per hour.  
Image Source: www.coreperformance.com
Resources: http://www.nutristrategy.com/caloriesburned.htm, http://woman.thenest.com/sprinting-up-stairs-you-10202.html
 

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