This workout is the ultimate calorie burner and thigh shaper! All you need is a high school or college track. If you don’t have one near you any type of stairs and open field to run in will do.

The workout consists of:

  • Dynamic Warm-up
  • Stadium stairs
  • Wind sprints

Precautions before you start

  • Make sure your shoes are tied!
  • Drink plenty of water (before, during and after) your workout.
  • Don’t forget the sun screen!

watch_video_now

[I previously shot this video for the reader's of my book Six Weeks to Skinny Jeans]

Stadium Stairs (instructions)

  • Run up – touching every step
  • Run or walk across the top to the next set of stairs
  • Run or jog down
  • Run or walk across the bottom to the next set of stairs
  • Run up touching every step
  • Keep repeating until you have made it across the length of the bleachers.
  • Once at the end, repeat making your way back to where you started.

Make it harder:

  • Add sets
  • Run faster / no walking

Make it easier:

  • Take it slow
  • Walk the straights
  • Walk the down stairs

Change it up:

  • Run back up the same set of stairs you just ran down – before advancing to the next set of stairs.
  • Bound / only touch every-other-step

The workout: Do 2 sets without stopping / then move to the next exercise (below).

 

Wind Sprints: (instructions)

  • Run (hard) the straight portion of the track
  • Walk (recover) the turns

 

Do 4 sets – you will completely circle the track 4 times (1600 meters / 1 mile).

 

Make it harder:

  • Add sets
  • Run faster
  • Power walk or jog the turns
  • Add 10 squats at the end of each sprint before taking your recovery

Make it easier:

  • Take it slow
  • Don’t do as many sets

Change it up:

  • Do track workout first, then do the stairs
  • Add strength exercises (squats/lunges) between sets

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