Exercises You Can Do Using Stairs + Free Workout (Video)

Hello my lovelies!

What did you guys do over the weekend? Anything interesting? New?🙂 My hubby and I went to 85c bakery with our friend Mitch and we all left with a box each + yummy drink at hand🙂 I don’t normally feel bad about treating myself to whatever I want to eat over the weekend, but for some reason, I just do when I indulge in pastries!! Maybe because it’s not like a meal where you just sit, eat, and finish it. A box full of pastries requires you coming back to it over and over until it’s all gone.. *sigh*

Anyway, whenever I feel bad about something bad I ate, I use it to fuel my motivation to go harder on my workouts. With that said, I want to talk about another FREE fitness ‘equipment’ you can use–the STAIRS!

I LOVE STAIRS. In addition to it making things/places look more delightful, stairs provide a great variety to your regular workout routine. You can find some outdoor stairs to use, stairs in your home, or even the stairmaster at the gym! (My favorite cardio machine!)

Some exercises you can do with stairs are the following:

  • Pushups and variations: incline, decline/, diamond, clapping, single arm, single leg (to name a few)
  • Plank and variations: incline, decline, up-down, mountain climbers (to name a few)
  • Squats and variations: jump squats (each step, every other step), side single squats, burlgarian squats, in and out squats, pulse jump squats , etc.
  • Lunges and variations: lunge with leg lifts, lunge pulses, etc.
  • Arm Dips: with legs straightened or legs at a 90 degree angle.
  • Run Up: each step or skipping steps
  • Run Down: recommended NOT to skip steps for this one


I am sure there are so many more but I’m positive you all get the idea. Below is a stair workout I curated and performed. You can right click the photo to save, or watch the video by clicking on it. If you want to try this out, please make sure to read the disclaimer first and to perform EACH exercise THREE times before moving to the next one.

DISCLAIMER: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Katrina Jean Carter from any and all claims or causes of action, known or unknown, arising out of KatrinaJeanCarter.wordpress.com’s negligence.


FWW Stairs

Let me know how you guys find the workout and feel free to give additional feedback/suggestions, too🙂

46 thoughts on “Exercises You Can Do Using Stairs + Free Workout (Video)

  1. Nice! Thanks for the demo!

    Quick question – It’s called diamond push ups because your hands on the surface form a diamond shape, correct? Do you put your weight on your palms or on your wrists? I can last 10 full repetitions before I can feel the strain.

    Liked by 2 people

  2. Hi! I feel the same way about eating pastries. Huhu.

    I was just wondering, would stair-related work outs make my thighs “wider” because the muscles would start to harden? Or is there another work out for that not to happen?

    Liked by 1 person

  3. I haven’t been doing workouts for the longest time, where should I start from, so that I wont strain myself so much when I’m on the staircase? and suggestions sis? I’m looking forward to workout…thanks for encouraging me with your blogpost!!~

    Liked by 1 person

    1. Walking up and down the stairs as many times as you can and then walking up and down skipping steps. Other things you can do are basic bodyweight exercises (squats, knee pushups, wall sits, lunges, etc.) and maybe beginners yoga/stretching.🙂


  4. wow, after a leg day like this, I would surely be in for some sore legs the next day! Haha! It’s amazing how much exercising you can actually do without joining a gym and just working out with what you got. I use Kayla Itsines BBG guide and except for a few essentials like a mat and weights, you don’t even need to join the qym. Loving your post, thanks for sharing!

    Liked by 1 person

  5. So nice to see stairs used for something other than just straight up climbing them!😉 I love body weight exercises too because they’re free! I’m going to go do some push-ups on my stairs right now – good workout ideas!

    Liked by 1 person

    1. My certification is only for Fitness Training so I have very little qualifications about nutrition. However, I do work hand-in-hand with my sister who is a holistic nutritionist. So for now, I just share easy healthy recipes as well as the foods that worked for me and you can see some of them here: https://katrinajeancarter.wordpress.com/category/foodrecipes/

      I will definitely keep in mind your suggestion as this isn’t the first time someone mentioned it for me to write about. Thanks, hun!


      1. That’s so sweet of you katrina🙂 Thank you so much. I am glad that I found your blog🙂 It is sooo nice


  6. I’m a slacker when it comes to working out. But I’m giving birth soon and will need to lose the pregnancy weight after. Will definitely try these workouts! I’m not keen on going to the gym or buying my own equipment but we do have stairs.🙂


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