{"id":884989,"date":"2026-10-17T01:36:12","date_gmt":"2026-10-17T01:36:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/884989\/"},"modified":"2026-10-17T01:36:12","modified_gmt":"2026-10-17T01:36:12","slug":"nicole-scherzinger-48-uses-this-simple-stair-climbing-workout-to-stay-fit-outside-the-gym-try-it-at-home","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/884989\/","title":{"rendered":"Nicole Scherzinger, 48, uses this simple stair-climbing workout to stay fit outside the gym \u2013 try it at home"},"content":{"rendered":"

Nicole Scherzinger<\/a> may have completed the UK leg of her PCD Forever Tour, but she’s still finding ways to fit in a cardio workout beyond her regular gym routine.<\/p>\n

‘Arena steps are the new Stairmaster<\/a>,’ she wrote on Instagram<\/a> as she ran up and down the stadium stairs \u2013 sometimes two at a time \u2013 and in between the seating sections, pausing once in a while at the foot of a staircase to perform fast-feet drills.<\/p>\n

‘Showing up to give the dolls the best show possible, one step at a time,’ she said. ‘UK you have been a dream.’<\/p>\n

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While Nicole has previously shared<\/a> her intense gym workouts, her stair sessions offer a more accessible way to get moving, as they can be done anywhere with a flight of stairs.<\/p>\n

Experts reveal how to turn this ordinary activity into a serious cardiovascular workout.<\/p>\n

3 x 20-minute stair workouts1-minute intervals<\/p>\n

These help to build fitness fast, say Jade Imani, PT at Insure4Sport<\/a> and Nikkii Behrens, founder of Nikkii Health<\/a>.<\/p>\n

‘If you\u2019re just starting out, go easier, use the hand rail and build up gradually. Watch your footing and don\u2019t rush, especially on the way down,’ Imani advises.<\/p>\n

Minutes 0-3: Warm up by walking on flat ground, then climbing stairs at a comfortable pace.Minutes 3-15: Alternate 1 minute of brisk stair climbing with 1 minute of easy stair climbing or controlled walking recovery. Repeat 6 times.Minutes 15-18: Climb at a moderate, consistent pace.Minutes 18-20: Cool down with gentle walking and allow your heart rate to return towards normal.<\/p>\n

On the harder sections, aim for about 7-8\/10 in terms of effort, says Imani. You should struggle to talk in full sentences but still feel in control of your movement.<\/p>\n

‘The easy bits should feel like a breather. You don\u2019t need to sprint every round; the point is pushing hard and then recovering,’ she explains. <\/p>\n

30-second intervals<\/p>\n

These are designed to improve cardio fitness, challenge your lower body and increase recovery ability, says Daniel Herman, PT and Bio-Synergy<\/a> founder:<\/p>\n

Minutes 0-3: Climb at a comfortable, easy pace, focusing on controlled steps and good posture.Minutes 3-15: Alternate 30 seconds of brisk stair climbing at a challenging but controlled effort with 90 seconds of slow climbing or walking on flat ground to recover. Repeat 6 times.Minutes 15-20: Gradually slow your pace, then walk on flat ground until your breathing settles.Steady climbing<\/p>\n

Good for stamina, this is all about finding a rhythm you can keep up with and gives you a great base, says Imani.<\/p>\n

0-4 minutes: Start with easy stair climbing and slowly pick up the pace.4-16 minutes: Keep a steady pace at around 5-6\/10. You\u2019ll be breathing harder but with control and can still talk in short sentences.16-20 minutes: Gradually slow down to a comfortable, sustainable pace and finish with an easy walk.3 benefits of climbing stairs1. It boosts cardiovascular fitness and stamina<\/p>\n

Stair climbing is fantastic for improving cardiovascular endurance because you\u2019re working against gravity, which forces your heart and lungs to work harder than they would during walking on a flat surface, says Behrens.<\/p>\n

‘Your heart rate increases relatively quickly, making it an efficient way to build aerobic fitness,’ she explains.<\/p>\n

Research supports the efficacy of climbing stairs for improving aerobic fitness, with a study<\/a> finding that climbing up and down stairs for 60 seconds three times, over three days a week for six weeks, improved VO2 max<\/a> \u2013 how much oxygen your body can use while exercising at max effort \u2013 by 7-8%.<\/p>\n

2. It builds lower-body strength and muscle<\/p>\n

Every step engages your glutes, quadriceps, hamstrings and calves.<\/p>\n

‘Climbing stairs requires you to lift your body weight repeatedly, making it a brilliant combination of cardio and muscular endurance<\/a> training,’ adds Behrens.<\/p>\n

In healthy young adults, stair climbing over eight weeks was found<\/a> to improve quad and hamstring strength and size significantly.<\/p>\n

‘It\u2019s particularly beneficial for women as we age because maintaining lower-body strength is essential for mobility, balance and independence,’ Behrens points out.<\/p>\n

3. It improves bone density<\/p>\n

Stair climbing is also a weight-bearing activity, which can help support bone health, particularly important during perimenopause and menopause.<\/p>\n

A study<\/a> on postmenopausal women reported that, out of activities including housework, walking, gardening and sports, stair climbing and brisk walking were associated with the greatest increase in bone-mineral density in the hip and thigh.<\/p>\n

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Want to train like Liz Earle<\/a>?
Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a>
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