Why simulate a vertical sweat sesh on a stair climber–esque machine at the gym when you could instead channel your inner Rocky and run up and down a few flights IRL? It’s one way Jennifer Lopez and her pro-athlete boyfriend Alex Rodriguez crush their fitness goals—and you can get quite the workout by following suit.
On his Instagram, Rodriguez’s shared a video of the duo sweating it out at an outdoor track doing some burpees, planks, jump-roping, and even barbell squats. The stairs, though, might have been the hardest part of all: According to one exercise physiologist and trainer, it’s easily one of the most-intense forms of cardio around.
“It feels like it’s more work because it is more work,” fitness expert Pete McCall told Self. “On the way up, you’re doing a lot more hip flexion and extension—your hip is going through a much greater range of motion [than with walking or running], so you’re getting more work out of your hip extensor muscles.”
So how do you go about getting a J.Lo-worthy workout? Based on this workout from McCall, simple is best: Just sprint to the top of the stairs for 6 to 10 seconds, walk or jog back down for 30 seconds, and repeat five times. When you’re finished, rest for a couple minutes and repeat the entire process for two or three rounds, depending on how you feel, he said.
This post was originally published on January 9, 2018; it was updated on July 24, 2018.
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