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
For the men’s Athlean-X program, check us out at:

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40 comments on “Stair Workout for Women — BURN FAT! (Legs, Chest & Abs!)
  1. Stair
    use this best as best play tool to
    all youths.

  2. ∂σ үσυ ωαηт тσ ℓσss ωειgнт ιη נυsт 3 ωεεкs тнαη cнεcк συт тнιs : –

  3. Galaxy J2 says:

    nice and easy love it thanks! athlean-xx

  4. First video I watch of u and I subscribe

  5. I couldn't find how many reps in the description box…can you please tell us?

  6. Gabi Cc. says:

    how many times are you supossed to do this?

  7. Jaya Aakriti says:

    Just want to tone up mah legs??? How many sets should I do ??

  8. Try doing jumping jacks every time you reach the top, it'll boost your heart rate

  9. i can't jump evey other step… my legs are too short! not fair.. almost broke my face

  10. Tarik Bakk says:

    why she has to be this hot

  11. Hey hello Jess, ohw this is cool. Thanks for sharing. I am going to try this tomorrow morning I am really curious how this will be, and it´s sunday tomorrow. But I am going to do it. Wohoo. Letz go girls 😀

  12. I am going to try this this morning….

  13. I am going to try this this morning….

  14. Leah Walton says:

    Love this channel xxxxxxx love you

  15. alsaxon says:

    Nice! Thank you. I jog steps but needed to add some variety to the workout.

  16. UAE Trekkers says:

    Thanks for the new moves!

  17. realy nice exercise and diet thank you

  18. I love this YouTube channel. You's are amazing , I love to watch every video as each workout video is new and creative 🙂 <3

  19. what's the name of this girl? she is perfect!

  20. Anouk Meyer says:

    I want to lose 5 kg. Do you think this it a good way? I eat healthy and do not eat sugar anymore, and wenn I do this workout, I hope I will lose this 5 kg soon.

  21. does it work for men as well? i want to use stair workouts such as these to loose my belly fat. it would be great if this helps with that. thanks.

  22. Love all the workout tips..I do a lot of stairs as my new workout,and I came across this videos and ideas how to get more out of stairs workout..thank u so much for sharing..

  23. I'm trying to look for the workout of how many reps etc. where can I get it please?

  24. what exercise is best to loose the fat pockets that form on the inner upper thigh?

  25. Good for kids too – I have my 12yo lad doing this as part of his footy fitness. And its fun!!

  26. To do those exercises is an easy job… A hard job would be to convince my girlfriend to do those exercises

  27. alexus call says:

    works lost 20 pounds and now got abbs

  28. By climbing stairs everyday for 30minutes, does it help to loose weight because I have asthma condition I cant go for long run or jog so I climb stairs daily as a workout. Thanks

  29. Aiya says:

    My legs are too strong since I work out. What exercice can I do to have them more thin ? I squat too much for my butt but now my legs getting big too idk what to do

  30. Aiya says:

    My legs are too strong since I work out. What exercice can I do to have them more thin ? I squat too much for my butt but now my legs getting big too idk what to do

  31. TheAbStand says:

    We use stairs anytime we workout at a park! Awesome tool that you can find in a lot of places!

  32. Sandra Ramos says:

    your workouts are so fun and challenging, thanks!

  33. This is Really Cool!!! I mean really really Cool! Thanks

  34. Tammy Fuller says:

    I'll have to try this on the stairs at work. After work, of course!

  35. Hi Syreeta, Yes, I have done Step-Aerobics. it's incredibly effective at getting the heart rate up. Thanks! this workout is perfect for your stairs at home.

  36. Syreeta King says:

    Have you ever done Step-Aerobics? and if so, how affective was it at getting your heart rate up?
    Great video to be done in the house… I have a double landing so this is perfect…Thanks Jess

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