No time for the gym, but eager to stay active? This straightforward, results-driven 20-minute workout relies solely on a staircase for a full-body challenge. No home stairs? Porch or park steps work perfectly.
Place your hands shoulder-width apart on a towel atop the first, second, or third step. Extend your legs back into a high plank, maintaining a straight line from head to heels.
Bend your elbows at a 45-degree angle, lowering your chest just above the floor.
Exhale and push back to start.
Slide the towel to bring hands closer (about 10 inches apart).
Repeat the lowering and pushing motion.
Reps: 7
Start at the bottom of the stairs.
Climb up step by step, then descend.
Reps: 5 (one up-and-down = 1 rep)
Stand a few steps from the bottom, facing away.
Plant left foot on the ground; place right foot on the second step (adjust for your mobility).
Bend left knee to 90 degrees, ensuring it stays over toes.
Push through left heel to return to start.
Reps: 15 per leg
From the bottom, climb up and down once.
Reps: 2
At the bottom, step right foot onto the first or second step (based on height).
Straighten right leg, letting left leg hang behind.
Step down and repeat quickly for maximum burn.
Reps: 10 per leg
One more full up-and-down round.
Reps: 1
Stand feet hip-width, towel under right foot.
Shift weight to left leg, bend knee to 90 degrees, slide right foot out (toes forward and out).
Straighten left leg while keeping right extended.
Bend left knee again, sliding right foot back close to left (knee hovering above floor).
Straighten to start.
Reps: 10 per leg
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Source: Livestrong.com
