Stair Climbing Protocol

What is Stair Climbing Protocol?

Take the stairs every time, everywhere. Then add dedicated stair climbing sessions: 10-20 minutes of climbing stairs burns more calories than jogging, builds leg strength, and provides excellent cardio. Zero equipment, available everywhere.

Is there evidence for it?

How do you do Stair Climbing Protocol?

1. 1.Rule 1: never take an elevator or escalator for fewer than 5 floors. This alone adds 10-20 minutes of exercise to your day
2. 2.For dedicated sessions: find a staircase (building, stadium, outdoor stairs) and climb for 10-20 minutes continuously
3. 3.Pace: start at a conversational speed. As fitness improves, increase pace or take two stairs at a time. Two-stair stepping recruits glutes more effectively
4. 4.For a structured workout: climb for 1 minute fast, then descend slowly (recovery), repeat 10-15 times. This is effective HIIT with zero equipment
5. 5.Track floors climbed per day (most phones/watches count this automatically). Aim for 10-20 floors daily. The average person does 2-3 — you'll be 5-10x above average

How long does it take?

10-20 minutes per session or accumulated throughout day.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.