Get your heart pumping with this effective cardio stairs workout that pairs stair intervals with bodyweight recovery exercises. This routine is designed to boost cardiovascular fitness, build lower-body strength, and finish with a protein-rich snack like FAGE Total Split Cups to support recovery.
We teamed up with FAGE to share this HIIT stair workout that blends stair repeats with short bodyweight recovery intervals. FAGE Total Split Cups make an easy, portable pre- or post-workout option—high in protein and lower in sugar—which helps refuel muscles after intense exercise.
How to Say FAGE
Quick pronunciation tip: FAGE is pronounced “Fa-yeh.”
FAGE TOTAL 0% SPLIT CUPS (Fruit Flavors)
- Non-GMO
- Protein-rich (13g)
- Lower in sugar (11g)
- Satisfying and convenient
- Made with real ingredients
FAGE Total Split Cups are an easy way to add protein to your routine. They come in three milk-fat varieties—5%, 2%, and 0%—and many fruit flavors. The 0% and 2% options typically offer more protein than sugar, which makes them a solid choice for post-workout recovery. Some favorite flavors to try after a workout include cherry, blueberry, and peach.
Get Your Workout On
This program combines stair training with HIIT-style intervals. Stair workouts are excellent for elevating heart rate, improving leg strength, and challenging coordination. We filmed this routine on a set of outdoor steps with four flights and used a “ladder” pattern: up the first flight and back down, then up two flights and back down, continuing up to the fourth flight.
Cardio Stairs Workout
Start with the warm-up below. Then complete the “starter” of two full sprint ascents to the top of the flight and back down. Continue through the 10 rounds of work, and finish with the finisher of five full ascents. Finish with a cooldown and dynamic stretching.
Warm-up: 10-minute easy jog, plus dynamic mobility (leg swings, hip openers, ankle circles).
Starter: 2x full sprint ascents* to the top of the flight, jog down to recover.
Round 1
- Stairs Ladder**
- 0:30 Box Jumps
Round 2
- Stairs Ladder
- 0:30 Left Side Plank
Round 3
- Stairs Ladder
- 0:30 Plank with Shoulder Taps
Round 4
- Stairs Ladder
- 0:30 Right Side Plank
Round 5
- Stairs Ladder
- 0:30 Air Squats
Round 6
- Stairs Ladder
- 0:30 Box Jumps
Round 7
- Stairs Ladder
- 0:30 Left Side Plank
Round 8
- Stairs Ladder
- 0:30 Plank with Shoulder Taps
Round 9
- Stairs Ladder
- 0:30 Right Side Plank
Round 10
- Stairs Ladder
- 0:30 Air Squats
Finisher: 5x full sprint ascents, jog down to recover.
Cooldown: 10-minute easy jog plus dynamic and static stretching for quads, hamstrings, calves, glutes, hips, and lower back.
Notes on the Stairs Ladder: For a four-flight staircase, a stairs ladder means: ascend flight 1 and come back down, then ascend flights 1–2 and come down, then ascend to flight 3 and return, finishing with flight 4. If you don’t have a multi-flight staircase or prefer an indoor option, set a stair stepper to simulate roughly 20 flights for a comparable challenge.
Tips, Modifications, and Safety
- Maintain good running form on ascents: short, quick steps with a slightly forward lean and engaged core.
- Take shorter strides and slow down if you feel unstable on stairs.
- Replace box jumps with step-ups or low-impact hops if you need a lower-impact option.
- Reduce the number of rounds or shorten interval times to match your fitness level.
- Stay hydrated and allow time for recovery between hard efforts.
- Always warm up thoroughly and focus on controlled movement during the recovery exercises.
Post-Workout Fuel
After a challenging stair session, aim to consume a mix of protein and carbohydrates to support muscle repair and replenish glycogen stores. FAGE Total Split Cups can be a convenient option, providing a solid protein boost along with a satisfying flavor component to help refuel after your workout.
Disclosures: This post was created in partnership with FAGE. I received compensation, and all opinions expressed are my own. Consult a healthcare professional before beginning any new exercise program. Modify exercises as needed and prioritize safety.