This is the advanced 'stair running' workout, but we've included the beginner and intermediate workouts as well, so that if you've got time you can use them 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 is 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.

Intermediate

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.

Advanced

Only try this advanced level if you've done anaerobic training at least twice a week for six months.

How to do it: Run the stairs for 3 minutes (taking one stair at a time on the first stair set, two stairs at a time on the second stair set, and on the third set jumping up onto the centre of each stair with both feet). Repeat this sequence until the time has elapsed.