This is probably the most rewarding workout challenge you will ever do. It will melt off excess fat and build your leg muscles in just 30 days. It’s more effective than popular challenges such as plank or crunch challenges.
Stair climbing is one of the most effective exercises you can do. It builds your lower body muscles, boosts your endurance, and melts off excess fat.
Whether you’re starting your fitness journey or you’re trying to stay consistent with your workouts, this challenge is perfect for you.
Before we get into the challenge, read the text below. It will help you get the best results from the 30-day stair climbing challenge.
Where to Find Stairs
Your building: You can use the stairs in your building, especially if you live in an apartment building. If you live in a house with stairs, take advantage of them.
Field track: Some of you may not be comfortable walking up and down the stairs in your building. If that’s the case for you, go use the stairs in the nearest field track.
Anywhere: Don’t limit yourself to the stairs you use. Take advantage of the stairs in the park, mall, and office building.
Why You Should Do the 30-Day Stair Climbing Challenge
Most people don’t realize how powerful stair climbing is. Here are some of the benefits you’ll enjoy once you take on this challenge.
1. This challenge will help you lose weight
Stair climbing is a combination of strength training and cardio. And as I explained in this article, combining these two types of training is the most effective way to lose weight.
As long as your diet is on point, you’ll lose weight using the 30-day stair climbing challenge.
2. This challenge will build your butt and leg muscles
I’ve said it numerous times that increasing muscle mass is the secret to a fast metabolism. Climbing stairs builds the biggest muscle groups in your body – legs and butt muscles.
After the challenge, your ab muscles will also be toned because core muscles are activated every time you climb the stairs.
3. This challenge will make you stronger
Most people looking to transform their bodies underestimate the importance of strength. Being strong will allow you to do challenging exercises that burn lots of calories like burpees.
Stair climbing will strengthen your lower body and the core.
4. This challenge will improve your heart health
Climbing stairs significantly increases your heart rate. This makes your heart stronger and lowers the risk of cardiovascular diseases.
5. This challenge may ease lower back pain
Some exercises such as squats can worsen your lower back pain. Stair climbing, on the other hand, is perfect for people with lower back pain.
Stair climbing takes pressure off your lower back by activating the glute muscles, according to research.
Unfortunately, stair climbing may not be ideal for you if you have severe knee pain. In that case, use these knee stretches to ease your pain.
6. This challenge will make you happier
You’re probably know that the brain releases feel-good hormones that make us happy every time we exercise. This means you’ll feel happy after every workout.
You may also agree that completing this challenge will make you feel good about yourself and encourage you to continue exercising.
30-Day Stair Climbing Challenge Rules
To get the best results from this challenge, you need to observe these rules.
Avoid holding the side rails
Holding the side rails will make the workout less efficient. Keep your hands free while climbing the stairs.
Feel free to hold light dumbbells
Holding a pair of light dumbbells while climbing the stairs will increase resistance and make your workout more challenging.
However, you should only do this if you’re comfortable with it. This challenge will offer all the benefits I mentioned above even if you don’t use dumbbells.
Skip a step while climbing
I’ve been using this stair climbing technique for a long period. It helps engage the leg muscles more. Start skipping a step while climbing in the second or third week.
Maintain an upright posture while climbing
It’s very important to stay upright while climbing the stairs. It helps engage the core muscles more. Also, leaning forward can put excess pressure on your lower back.
Climb as fast as you can
You need to climb the stairs as fast as you can in order to get the most out of this challenge. Don’t run. But climb as fast as possible.
Slowly walk down to starting position to avoid falling.
Avoid taking rests
You need to climb the stairs at high intensity in order to burn lots of calories and build muscles fast. Don’t rest – do the workout non-stop.
Now, here’s the challenge.
The 30-Day Stair Climbing Challenge
Leave a comment below to let me know if you’re taking on the challenge.
If you want to get even better results, combine this challenge with the fat blaster sequence. After 30 days, you will be in the best shape of your life.