Stair climbing is one of the very best cardio exercises. Read Climbing the Stairs | Stair Climbing for Fitness and Weight Loss. Creating an exercise routine for stair climbing is difficult because all stairs and staircases are not the same. There is a huge variety of lengths of stairs. Because of this, these stair exercises will have to be very generic.w
Routine 1: Slow an steady-Fat Burning
This routine is best done as staircase exercises since it would require steady climbing. For this routine, try to keep the intensity at aerobic intensity*. This would require you to go at a slow and steady pace. Once you start to feel uncomfortable, slow down (or maybe stop for a breath) and start up at a slower pace. Try to do this for 30+ minutes. Admittedly, this will be very tough as stair climbing is probably the toughest activity for exercise. But, like any tough exercise, like running, you will eventually build up your time. The benefits of this routine is to burn fat.
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Routine 2: Tempo Pace-Time Crunch
This routine can be done on days when you only have a little time to exercise but want to maximize your results. This also best done in a building with several stories to climb. Climb at a tempo pace* for 5-20 minutes. This will be aerobic, but the increased intensity will have a greater effect on your metabolism.
Routine 3: Intervals
Do one story of a stair case at a time at a fast, anaerobic pace*. Rest 30-60 seconds between each floor. This is an intense workout that will elevate your metabolism for hours.
Routine 4: Circuit Training
Include a flight of stars as part of a circuit of exercise. Meaning, if in a stairwell of a building, stop and do a strength exercise at each floor. Or, if at a stadium, go up and down and do an exercise between each.
Routine 5: Mix it Up: Why not try a different one of these each time you do stair exercises? It’ll keep it more interesting.
Note: Try step ups as a way to increase your strength for stair climbing.