We can all agree that the modern world has made our lives quite hectic, and finding precious time for ourselves, especially for exercise, can be very challenging.
Well, we can still focus on our health without taking much time out by climbing stairs! Stair climbing can be a tough and intense workout that works almost every muscle in your body—because of this, many gyms even have stair-climber machines that get people sweaty in just 5 minutes.
When it comes to burning fat, lower body strengthening, and toning the butt, thighs, and calves, stair climbing is one of the best exercises that burns most calories.
Stair climbing comes under cardio exercises you can do at home and is also perfect for your lungs and heart health. Although it doesn't directly target your abs, running up the stairs can help you burn belly fat fast. This is because, when done a certain way, it can act as a high-intensity interval training (HIIT) workout. Studies have shown that HIIT workouts help burn belly fat more effectively than traditional steady-state exercise like jogging.
In this blog, we will look at the benefits of stair climbing for losing belly fat.
Table of Contents
- Can Stair Climbing Help You Burn Belly Fat? Here's Why It’s So Great
- How Long Should I Climb Stairs To Lose Weight & Belly Fat? Benefits of 20 Minutes of Climbing 100 Stairs Every Day
- Expert’s Advice
- The Final Say
- FAQs
- References
Can Stair Climbing Help You Burn Belly Fat? Here's Why It’s So Great
Yes, you can lose belly fat by taking the stairs!
As we already mentioned, stair climbing is a great cardiovascular exercise that improves your heart rate and blood circulation. Regular stair climbing has also been shown to reduce stress and lower anxiety, which are often associated with weight gain and poor health choices. With the added intensity of stair climbing, when you combine stair climbing with diet modification, you burn more calories and experience a remarkable transformation within a few months.
Also Read: Conquer Body Goals: Try These 7 Targeted High-Intensity Workouts For Weight Loss!
Here are the benefits of climbing stairs every day:
1. Whole-Body Activation
When walking or running up stairs, your whole body is used. Every muscle that propels your body up is activated—from your calves and glutes to your abs. You can climb stairs in several ways: slowly, quickly, and in intervals.
For optimal fat burning, climbing stairs in high-intensity intervals is recommended. Keep reading to learn how you can do that.
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
2. Functions Just Like High-Intensity Interval Training (HIIT)
According to a study published in Kinesiology, June 2015 issue, HIIT exercises like stair climbing are more effective for reducing belly fat than moderate-intensity continuous training. If you don't have access to a set of stairs, you can use a stair stepper machine at the gym to mimic the movement. But does the stair climber burn stomach fat as well as the real thing? It totally does!
When walking or running upstairs and then back downstairs, your lungs and muscles are put to the test. Then, you allow your lungs and muscles to recover. This cycle of intense exertion followed by recovery makes stair climbing an effective high-intensity workout, like these 10 HIIT workouts at home.
3. Perfect For All Ages and All Fitness Levels
Stairs are an exercise that almost anyone can do. If you are a beginner, start by walking up the stairs in the comfort of your own home. As you progress, you can:
- Jump over stairs
- Climb two stairs at once
You should do this exercise three to four times, along with strength training a week for fat loss results. For intermediate to advanced athletes, try:
- Running stairs one at a time
- Running two at a time
When you increase speed, distance, and repetitions, you increase your heart rate and burn more fat.
4. Maximises Fat Loss
Stair climbing can help you lose fat. To maximise results, it's important to design your stair workout according to the general principles of HIIT. Here's a simple approach:
- Warm up with light jogging and stretching for about 5 minutes.
- Run up the stairs at near-max speed.
- Run back down the stairs with ease for recovery.
- Repeat the cycle at least 10 times.
- You can follow a 1:3 recovery-to-sprint ratio (sprint up the stairs for 10 seconds, then back down for 30 seconds before sprinting back up.)
If this feels too intense, walk up the stairs as fast as you can instead of sprinting.
Also Read: Step Up Your Fitness Levels With The Right Way To Climb Stairs For Weight Loss
How Long Should I Climb Stairs To Lose Weight & Belly Fat? Benefits of 20 Minutes of Climbing 100 Stairs Every Day
Below are the benefits of climbing stairs for 20 minutes to lose belly fat:
1. Burn Calories
Climbing stairs is one of the high-intensity exercises that burns many calories. According to Harvard Health Publishing, a person weighing 70kg (154 pounds) can burn around 216 calories in 30 minutes of stair climbing.
This calorie burn helps create a substantial calorie deficit, crucial for fat loss. However, the number of calories burned depends on a mix of several factors, such as your weight, height, and other physical characteristics, as well as how fast you climb the stairs.
2. Build Muscle
Climbing stairs is a resistance exercise that can help you build muscle, especially in the lower body (quads, glutes, hamstrings, calves, adductors and hip flexors). This increases muscle mass, which can increase your metabolism and burn more calories at rest.
3. Improves Cardiovascular Health
Climbing the stairs is an excellent cardiovascular exercise that promotes heart health and even helps reduce the risk of cardiovascular disease. Regular stair climbing has been shown to lower cholesterol levels, particularly LDL (bad) cholesterol, which helps reduce the risk of heart disease. According to a study published in the Journal of Applied Physiology, regular stair climbing can improve overall lipid profiles, leading to better cardiovascular health. This improvement in heart health contributes to enhanced fitness and aids in fat loss.
4. Increases Energy Expenditure
Climbing stairs requires more energy than walking on a flat surface, making it an effective way to increase your energy expenditure. The higher energy demand leads to burning more calories, which helps create a caloric deficit — a key factor in fat loss.
Overall, stair climbing is an excellent fat-burning exercise because it burns calories, builds muscle, improves cardiovascular health, and boosts energy output. What makes it even more appealing is that it’s a convenient, cost-free workout that almost anyone can do anywhere with stairs available.
5. Improves Lung Function
Stair climbing is an effective cardiovascular exercise that enhances lung capacity and improves oxygen intake. Regularly climbing stairs can strengthen your respiratory system, which helps reduce the risk of respiratory diseases. This increased lung capacity also supports better endurance and overall fitness.
6. Increases Bone Density
Climbing stairs is a weight-bearing exercise that helps strengthen bones and reduce the risk of osteoporosis. By regularly engaging in stair climbing, you can stimulate bone growth and increase bone density. Moreover, this exercise also improves balance and coordination, which is particularly beneficial for older adults, as it helps minimise the risk of falls and enhances overall stability.
7. Promotes Mental Health
Exercise is generally known to reduce stress, and stair climbing is no exception. It can help release endorphins, which are natural mood-boosting chemicals that can help reduce stress and improve mood.
Expert’s Advice
If you want to lose weight, improve your mood and increase bone strength, then using the stairs for at least 15-30 minutes every day is a great option.
Don't worry if you struggle for breath at first after climbing the stairs. Your strength and endurance will gradually increase, and you will learn the art of channelling energy while climbing stairs. This exercise is easy on your pocket and takes only a little time.
Health Expert
Lavina Chauhan
The Final Say
Stair climbing is a hidden gem for building a strong lower body and enhancing overall fitness. It offers a variety of benefits, including boosting cardiovascular health, burning calories, improving balance, and reducing joint pain. Whether you're at the gym or have stairs at home, incorporating stair climbing into your routine can yield surprising results. Give it a try—you may be amazed at the positive impact it has on your body and fitness!
FAQs
1. Do stairs burn more fat than walking?
Climbing stairs is generally more effective for weight loss than walking because it burns more calories per minute.
2. What happens if I climb 100 stairs every day?
Climbing 100 stairs every day can somewhat improve cardiovascular health, strengthen leg muscles, and aid in weight management, though it is not as good as a proper workout. The number of calories burned by walking 100 steps depends on various factors such as weight, speed and intensity. On average, you can burn approximately 20-25 calories by walking 100 steps.
3. What are the benefits of climbing stairs for 20 minutes?
Climbing stairs for 20 minutes daily enhances cardiovascular health, burns calories, and tones leg muscles. It also boosts endurance, improves bone density, and supports weight loss.
References
- https://sfhealthtech.com/blogs/post/benefits-of-stair-climber?srsltid=AfmBOoqcJ72I0vaXJS3fIcri-TE8qXb3OUHjSyMmFlesXnWXNOH4i1ea
- https://www.livestrong.com/article/557731-climbing-stairs-for-a-flat-stomach/
- https://fitelo.co/weight-loss/is-climbing-stairs-good-for-weight-loss/
- https://www.weekand.com/healthy-living/article/walking-up-stairs-lose-belly-fat-18072157.php
- https://www.livestrong.com/article/544441-does-running-up-down-stairs-help-lose-belly-fat/
- https://totalshape.com/lose-weight/does-climbing-stairs-help-lose-belly-fat/
- https://www.verywellhealth.com/daily-stairs-for-a-healthy-heart-834936
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