10 High Intensity Bleacher Intervals

It’s time to take your workout outside and spice up your cardio routine! Bleacher (or stair) sprints are a great way to mix up and add variety to your cardio workouts. Performing bleacher sprints will elevate your heart rate, burn fat, and get every muscle working! The format of the workout is considered a form of “HIIT” training.  “High-intensity interval training is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods.” –Wikipedia

A HIIT session can last as little as 4 minutes and as long as 30 minutes. If you are performing an all-out, near 90% of your maximum effort cardio burst, your HIIT session will usually last anywhere between 4 and 12 minutes.  This form of exercise is time and cost efficient, as you do not need any equipment or much time to complete the entirety of the workout. Some other benefits of HIIT training are that it can be done anywhere; it improves your cardiovascular health, builds endurance, and turns your body into a calorie-burning machine. Since you are executing short, high-intensity bursts, your body has to work harder to repair itself. This means your body can be burning calories for up to 24 hours post workout.

Here are 10 variations of stair runs.
1. Stair Sprints (every step)
2. Stair Sprints (skip a step)
3. Stair Hop (both feet/every step)
4. Lateral Run Right & Left Side (every step)
5. Single Leg Stair Hop Right & Left Leg (every step)
6. Two Hops + Squat (skip a step)
7. Bear Crawl
8. Lunge with Knee Drive (skip a step)
9. Diagonal Lunge (skip a step)
10. Pop Squat (every step)

How to execute:

Always remember to warm-up with a dynamic warm-up and end with a cool down and stretch.

• Pick 3-4 stair run variations
• Perform each variation 3 times before moving to the next
• “Sprint” as fast as you can going up
• Walk back down

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Shirlee is driven by her passion for dance, movement, fitness, health, and energy. She became an American College of Sports Medicine (ACSM) certified personal trainer. Her specialty is strength training and is a lover of Spartan races and Powerlifting. She is dedicated to providing motivation and goal driven programs and looks forward to helping clients become happy and healthy inside and out. Hybridbarbell.com