Soak in the views and improve your fitness with scenic stair climbing.
Many of the world’s greatest cities are home to famous staircases — and since you’re an athlete, you probably want to climb them. Stair climbing is a great way to squeeze in a mid-vacation workout while seeing new parts of the city.
And according to Jacques Delaugère, the group fitness manager of Equinox SoHo, propelling your body skyward offers some great health benefits, too.
Ascending the stairs challenges your cardiovascular system by spiking your heart rate, which can contribute to lower blood pressure and lower the risk of cardiovascular disease over time. It also increases your leg power, which amounts to better performance in whatever exercise you do back at home — whether that’s cycling, rowing, running, or strength training. “Routinely performing stair climbing will help improve your mental focus, core engagement, and balance,” adds Delaugère.
Your workout doesn't have to be 30-minutes of non-stop climbing. Here's how to nab those benefits. Plus, the seven staircases that are worth the sweat.
3 Staircase Workouts to Try on Your Next Vacation
Before you take on the stairs, make sure to prime your body for the workout. “Your best approach to warm up for a stair workout is a mixture of banded glute activation exercises along with dynamic patterns that can tap into your ankle and hip mobility. Because stair workouts are like most workouts: you're better prepared if your body is loose and mobile,” says Delaugère.
If you’re staying in a city with an Equinox Club, round out your stair workout with a group fitness class. “Classes such as Stronger and MetCon are a great match for stair workouts as those classes often test your lower body threshold,” says Delaugère.
Stair Workout 1: Sprints
1. Sprint up the stairs for 15 seconds.
2. Recover for 45 seconds, walking down the stairs.
3. Repeat 8 or more times.
As you go down the stairs, watch your form closely. “Descending stairs might be one of the best eccentric patterns,” says Delaugère. “It’s all about the control of deceleration. Think of slowly placing your heel first as you allow your weight to gradually transfer down to the step.”
Stair Workout 2: Cardio and Strength Mash-Up
1. Set a timer for 10 minutes.
2. Do 8 to 16 push-ups.
3. Do 8 to 12 triceps dips.
4. Do 10 squat jumps up the stairs.
5. Rest as needed. Do as many rounds as possible (AMRAP) before the timer ends.
Stair Workout 3: Evens and Odds Endurance
1. Set a timer for 20 minutes.
2. On odd minutes, climb the stairs at a normal, strong pace.
3. On even minutes, lunge up the stairs, alternating legs.
4. Continue until the timer ends.
7 Staircases to Conquer
Ready to start exploring your city? Below, find a staircase travel bucket list to help you pick your next destination. (Bonus: Every spot below has an Equinox Club nearby.)
1. Santa Monica Stairs in Santa Monica, California
Santa Monica features two sets of famous stairs: a 170-step wooden staircase and a 199-step concrete staircase, so pick your poison. While this spot can get crowded, the early morning hours and workday slog will be your sweet spot for getting some solo time in this magical spot. Nearest Club: Equinox Santa Monica.
2. Queen Elizabeth Olympic Park in London, England
This park was built for the 2012 Summer Olympics and Paralympics. Now, you can invoke your inner competitor and sprint up the stairs Olympians once climbed. Once you’ve gotten your daily dose of exercise, walk around the park’s gardens and open spaces before heading home or to the Club to take a shower. Nearest Club: Equinox Kensington.
3. Mount Bonnell Stairs in Austin, Texas
If you’re headed south for your next getaway, make sure to make a stop at Austin’s Bonnell Stairs. The 102-stair climbing leads you to a gorgeous vista at the top. If you’re doing stair repeats, you’ll get to see that view many, many times. Nearest Club: Equinox Austin.
4. Fort Greene Park in Brooklyn, New York
One-hundred steps await you at Fort Green Park in downtown Brooklyn. This much-needed greenspace in the concrete jungle is a great place to squeeze in a stair workout alongside the park's basketball athletes, tennis players, and runners. Nearest Club: Equinox Brooklyn Heights.
5. Baldwin Steps in Toronto, Canada
Welcome to Baldwin Steps, a 134-step staircase built in 1988. These concrete steps are a simple but perfect location for your Toronto workout. Nearest Club: Equinox Yorkville.
6. Filbert Street Stairs in San Francisco, California
As if the hills in San Francisco weren’t punishing enough, the city’s also home to many, many stairways. While you can choose a SF staircase at random and have a great workout, the Filbert Street Stairs leading up to Telegraph Hill offers an incredible view of the city. Nearest Club: Equinox Pine Street.
7. Forty Flights Stairs in Boston, Massachusetts
Featuring seven flights of ten stairs each (yes, the math doesn’t quite add up), the “Forty Flights” stairs connect two sections of Mead Street in Charlestown. This popular stairway features plenty of shade if you’re looking for a reprieve from a hot Boston summer. Nearest Club: Equinox Seaport.