This stair climbing workout is equal to a one-mile runbut it’s so much harder.

Here’s how to do it, according to a trainer.

That requires your body to work harder.

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Your legs must balance more and stabilize your lower body, and your core is activated more as well.

Going down the stairs might seem like the easy part, but dont be fooled.

Youll activate different muscles and use them in the eccentric phaseyour quads in particular.

Two young women practicing ballet with a teacher in the dance hall.

walking coach and co-founder of 99 Walks

Even anyone who works out regularly rarely focuses on this key in of movement.

Cohen says climbing about 40 flights of stairs is comparable to running or walking a mile.

That said, its a lot harder for some people.

Woman doing hip exercises

Below, Cohen provides three different levels of stair climbing workouts to get you started.

it’s possible for you to also fill your backpack with water bottles or books as a substitute.

End your workout with this cool-down stretch:

This is thekey to making your indoor at-home workouts not boring.

Cropped image of woman doing lunge yoga pose

Then do one ofthese online workouts at home to ease social distancing.

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Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

walking coach and co-founder of 99 Walks

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles