How to walk up and down stairs to lose weight

Written by bob shneidley
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How to walk up and down stairs to lose weight
Stair climbing can increase your fitness level. (Getty creative)

Gyms are beneficial to your health but also require large amounts of time commitment and a fair amount of money. You may not always have the time or money for regular visits to the gym. Luckily, there are several options for personal fitness in your daily routine. A standard flight of stairs, for example, mimics stair-climbing exercises in the gym. Climbing stairs, a high-intensity exercise, can lead to weight loss. Learn about techniques for losing weight by hauling yourself up and down the stairs on a daily basis.

Skill level:

Things you need

  • Several flights of stairs

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  1. 1

    Commit to taking the stairs instead of the elevator or escalator anytime the opportunity presents itself. Calculate how many stairs you can feasibly access in a given day to help determine your weight-loss goals.

  2. 2

    Climb two flights of stairs at a moderate pace to gauge your fitness level. After the two flights, pace that floor in a slow walk to recover. Start very slowly as stair climbing is a highly intense activity that can cause stress to your joints. Climb another two flights and rest. After repeating this program for one week, begin adding flights and removing breaks according to your comfort level of fitness. Stretch your calves and hamstrings after the workout.

  3. 3

    Calculate the calories burnt using a system called the MET (metabolic equivalent) system. Developed by the The Compendium of Physical Activities, 1 MET represents the intensity level of a person sitting quietly. Walking up and down stairs counts as 9. According to the system, 1 MET represents burning a single calorie per kilogram of body weight per hour. Therefore a person weighing 75 kilograms or would burn approximately 675 calories (9 x 75) per hour by walking up and down stairs according to the MET formula.

  4. 4

    Add the number of calories you burn through climbing stairs into your total daily caloric output. Factoring in the hours spent at rest and any other physical activity. Tally your total caloric input and compare the two numbers. You need to burn more calories than you take in to lose weight. Calculate how much time you must spend walking up stairs to increase your caloric output enough to lose weight.

Tips and warnings

  • Determine your weight in kilograms by dividing your weight in pounds by 2.2.

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