A 20-Minute Workout You Can Do Using Stairs

can challenge your coordination and work your muscles laterally, strengthening your inner and outer thigh muscles, says Brooks.

To make it more than just a cardio workout, you can add in some bodyweight strength training moves—in many cases, you can easily adjust the difficulty of moves by altering your body positioning and/or the number of steps you’re using. With, side planks, and push-ups, for example, you can stand at the bottom of the staircase and place your hands several steps above to make the move beginner-friendly, says Hamilton. The higher your place your hands up the staircase, the easier the move will be.

Because you can trip going up or down stairs if you’re not careful, it’s important to stay mentally engaged during a stair workout. “When you get tired in particular, you do have to focus, or you can bite the dust, says Brooks.So if your form starts faltering or you are struggling to stay balanced, ease up the intensity of your stair workout. If you’re having a hard time running up steps, for example, switch to jogging or walking.

In general, if you have a history of knee pain or injury, it’s a good idea to check with your doctor or physical therapist before doing a stair workout. And if your balance is compromised, you should skip stair workouts altogether, adds Brooks.Directions:

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