For the third installment of our minimalist workout series, I wanted to give you an effective workout that requires no equipment and can be done almost anywhere in the world at any time.

So, find a staircase and give this workout a shot!

There are six exercises total, two of which are repeated in the workout. So, you can think of this has 8 sets as follows:

  1. Single Step Sprint X 5
  2. Double Step Sprint X 5
  3. Double Step Hop X 5
  4. Triple Step Jump X 5
  5. Single Step Sprint X 5
  6. Quad Step Jump X 5
  7. Double Step Sprint X 5
  8. Single Step, Double Touch X 5

It’s a beast. Not just cardio-wise — you’re going to really feel the burn in the legs and butt.

If you can’t finish it, don’t worry about it — repeat this workout once a week and try to get further each time.

Be smart. Only go as fast as is safe for your individual body. Always keep the knees tracking to the outside on jumping exercises (don’t let them collapse in). 

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