Stairs workout: calories burned climbing your apartment building

Climbing the stairs in your apartment block burns about 3 times more calories per minute than a flat walk, because lifting your body weight upward is hard work. A 70 kg person ascending steadily burns roughly 240-325 kcal in 30 minutes, and about 100-110 kcal in a 10-minute climb. It is free, needs no gear, and uses the big leg muscles that raise your resting burn. The catch is that 30 minutes of stairs is tough on legs and lungs, and going down fast is hard on knees, so the smart way is 10-15 minutes up and the lift down.

13 Jul 2026 · Burnie Academy
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