This is the intermediate 'stair running' workout, but we've included the beginner's workout here as well, so that if you've got time you can use it to warm up and test your performance.

These exercises improve muscle endurance, while strengthening hips, thighs and buttocks. And if you want to step up your calorie burn once in a while, then stair climbing's for you! Doing this routine can really give you a kick start or if you're stuck on an aerobic plateau it will really give you a boost.

Because your body gets used to steady-aerobic activity very quickly, you can make a change with stair climbing so you can workout for less time with greater results. But remember, stair climbing can be very strenuous, so start gently.

How to get started

Always remember to stretch, warm-up, cool down and stretch again.

Run up a flight of stairs (a minimum of 16 steps), making sure your feet are planted squarely in the centre of each step to protect your knees. Keep your abdominals contracted and your back straight. Pump your arms as you climb the stairs. Once you reach the top stair, turn around and walk down again.

Please note: Only progress to the next level when you can accomplish all activities in your level with ease.

Beginners

Begin with this level if you haven't done any kind of training for three months or if you are new to stair climbing.

How to do it: Run the stairs for 2 minutes, taking one or two stairs at a time.

Intermediates

Do this level only if you've done anaerobic (activities with periods of breathlessness, tennis, squash or sprint intervals) or aerobic training once or twice a week for three months.

How to do it: Run the stairs for three minutes, taking one or two stairs at a time, and focusing on your running speed.