Running down the stairs is an incredibly effective way to burn calories and boost testosterone levels. You can accomplish a lot with this quick anaerobic workout. What does anaerobic mean? Well that’s pretty simple to answer.

Anaerobic workouts are shorter and more intense than aerobic exercises. Activities like stair running, jump squats, wind races, and non-stop calisthenics are all forms of anaerobic exercise. The body is forced to react to these strenuous conditions, and as a result, the muscles develop more strength and endurance.

There are many benefits to stair running and other anaerobic activities. Burn calories much faster with these intense workouts than with a slow jog. Why waste a lot of time doing a simple workout when you could burn carbs at high speeds in no time? Short bursts of severe exertion can really add a lot to your exercise routine. Your body also undergoes a series of chemical reactions when pushed to the limit. Adrenaline rushes through your system, and testosterone and growth hormone levels skyrocket.

Running stairs is an easy way to get all of these benefits from anaerobic exercise. All you need is a flight of stairs to get started. Ideally, you will have access to the stairs in a public stadium or gym. You can also use the stairs in your apartment building or in a public park. Even a few flights of stairs can be enough to get a good workout.

Make sure to stretch before running stairs. Warm up with a little light jog to get your blood flowing. Stretch all the muscles in your legs and torso. Your calves, hamstrings, quads, glutes, and upper body should be loose before starting.

Depending on your physical condition, you may be able to do various amounts of exercise. Once you’re ready, run up the stairs to the top. You will not take any breaks as it is meant to be intense interval training. After reaching the top, walk or jog quickly back to the bottom. Take a deep breath and sprint again.

It is important to give everything you have when running stairs. Running wind sprints like these means you should be out of breath at the end of each set. Don’t worry if you find it difficult at first. This is a very tough exercise, but the results will be very rewarding. In just a few weeks, you will lose body fat, build muscle, and increase hormone levels.