Get heart-pumping strength workouts just for women (without the stairs) right here –
Outdoor workouts are great for summer and this stairs workout is an amazing total body challenge. With these six stairs exercises for women, you’ll get your cardio and your strength training in with just a few minutes on the stairs. This is a HIIT workout that includes conditioning exercises and strength exercises for chest, legs and abs. This workout will definitely help our ladies watching this to burn fat and get strong and sexy!
The best part about this stair workout is that it requires no equipment…just you and a set of stairs. This workout for women can be done outdoors on any set of outdoor stairs or even indoors in winter. You start by running the stairs using quick feet. Stair running is great for getting the heart rate up and for blasting unwanted belly fat. Then, you’ll do single step hops — you should really feel the quads burning with this leg exercise.
Next, incline pushups on the stairs will work your upper body while you give your legs a few seconds of rest. These are followed by mountain climbers on the stairs which are a challenging ab exercise (not to mention cardio at the same time) — they’re so tough it feels like you did an entire ab workout!
After the abs exercise, it’s time for another fat blasting cardio move to get the heart rate up again. This time we’ll do it with another high intensity move — a lateral stair run. Next, it’s time to work the quads again with decelerating jump squats. These squats are a real challenge for the legs and work eccentrically, different from other versions of the squat exercise.
You’ll finish off with bunny hops on the stairs to keep the leg muscles engaged. On each bunny hop you’ll land in a half squat. No need to go too deep here — just keep moving.
Women, for more quick cardio workouts and complete total body workouts you can do at home or in the gym, be sure to head to to get your ATHLEAN-XX for Women exercise and nutrition program.
In the meantime, for other videos on healthy nutrition for women, workouts for women and supplements for women be sure to subscribe to our channel here on youtube at
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