The guide points out that the basic requirement for stair climbing is: after climbing a flight of stairs, jog back down to facilitate muscle recovery before immediately beginning the next climb. Additionally, ensure you perform adequate warm-up exercises, such as 5 minutes of squats and jumping jacks, to help prevent joint injuries. Stair climbing should be progressive, and here are two methods for your consideration.
Beginners: Walk or run at a normal pace up the stairs → sprint up → high-knee climb → single-leg hops up → double-leg hops up. Perform each movement for 10–15 seconds, rest for 1–2 minutes after each circuit, and repeat for 15 minutes.
Advanced: Sprint up → single-leg hops up → high-knee climb facing right → high-knee climb facing left → rapid single-leg hops up and down → deep lunge steps up.