Snacks · 4 min

One-Song Stair Climb

Climb your stairs for the length of one song.

• 4 minutes
• Regular
• Step

Customise copies this workout to the Bench, where every move and number is yours to change.

You march for a few breaths, then climb and descend a flight of stairs at a steady, breathy pace until the song ends. Hold the rail on the way down and take every step with your whole foot. Short stair bouts like this raise fitness in people who sit most of the day.

Kit

Step

Music

Each main block lasts one song.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place20 s · Easy steps, arms swinging

2. Climb

   Z4 Work
   • Stair Climb180 s · Steady pace up, hold the rail down

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.