This Challenging Stair Workout Is Guaranteed to Work Your Entire Body

If you have a set of stairs and a pair of dumbbells, you can get in a solid heart-pumping, butt-kicking, arm-toning workout. And in just 13 minutes! You can spare that in your day, right?

Directions: Grab a pair of three- to 10-pound dumbbells, or two sets so you can use lighter or heavier weights depending on the move, and let's get started. Here's the workout with explanations of each exercise below.

Note that if any of the moves are too difficult, focus on one part of the move - either the legs or the arms. You can also just skip the dumbbells altogether and hold imaginary weights.

1. One minute of stairs: hold a dumbbell in each hand by your side and walk up and down the stairs
2. One minute of step-ups
3. One minute of stairs
4. One minute of step-ups with shoulder press
5. One minute of stairs
6. One minute of forward lunges with bicep curls
7. One minute of stairs
8. One minute of step-ups with dumbbell to knee
9. One minute of stairs
10. One minute of step-ups with butt kick and triceps kickback
11. One minute of stairs
12. One minute of backward lunges with wide bicep curls
13. One minute of stairs

Related:
12 Dumbbell Exercises For Strong, Chiseled Arms
This 10-to-1 Bodyweight Workout Takes Just 4 Minutes

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