Stair walking for weight loss: how many minutes you need, technique, and a 4-week program

23.02.2026

Climbing stairs for weight loss often works better than regular walking when time is short and you want to feel a tangible workout. Stair climbing is generally considered more intense and noticeably increases energy expenditure. According to the Compendium of Physical Activities, climbing stairs ranges from about 4 MET (slowly) to 8.8-9.3 MET (quickly), depending on the pace. 

However, weight loss is still determined by a calorie deficit and consistency. The basic guideline for adult physical activity: 150 minutes of moderate exercise per week, up to 300 minutes for additional benefits, plus strength training 2 times a week. (World Health Organization)

In short:

• How many minutes: start with 5-10 minutes; a practical goal for most is 15-25 minutes, 3-5 times a week.

• Technique: controlled ascent, shorter steps, keep your torso engaged, use the handrail only for safety.

• Program: better to progress gradually over 4 weeks than to do rare "heroic" efforts.

Why stairs help you lose weight

1. Higher intensity than walking on flat ground
   Climbing stairs often raises your heart rate faster than a walk, so you get a greater workout in less time. By METs, this can be either moderate or even vigorous activity, especially if you climb quickly. 

2. Easy to fit into your day
   You can do short 5-10 minute stints rather than setting aside a whole hour for a workout.

3. Works as a habit
   Consistency is what counts. Even small amounts of stair climbing are linked to health benefits if it becomes part of your routine. 

How many minutes of stair walking for weight loss

Base it on your fitness level and aim for repeatable workouts rather than "going all out."

If you are a beginner or haven't worked out in a while

• 5-10 minutes per workout

• 3 times a week

• 1-2 days of regular walking at a comfortable pace

A practical plan for most people

• 15-25 minutes

• 3-5 times a week
  You can split into sets: for example, 5 minutes of stairs, 2 minutes of rest, repeat 3-4 times.

If you have very little time

• 8-12 minutes, but slightly more intense

• 4-6 times a week
  The idea is frequency, not a single "long" workout.

Linked to recommendations
Stair climbing can be counted as part of your weekly activity minutes. The guideline for adults: 150-300 minutes of moderate activity per week (or 75-150 of vigorous), plus strength training twice. 

Pace and intensity

The simplest way to monitor this without gadgets is the "talk test."

• Moderate intensity: you can talk, but singing would be hard. 

• Vigorous: you can only say a few words before needing to catch your breath.

Weight loss practice

• At the start, stick to moderate intensity.

• As you adapt, add intervals: short periods faster, then easier again.

Ascent and descent technique

Warm-up 3-5 minutes
Gentle walking on flat ground or a very easy ascent.

Ascent

• Shorter steps, solid foot placement, no “jumping.”

• Keep your torso engaged, minimal leaning, avoid arching your lower back.

• Use the handrail for safety, not to "pull yourself up." If you feel unsafe without the handrail, your pace is too fast.

Descent

• Descent is often harder on the knees. In the beginning, go down more slowly, control your knee, don’t “drop” onto the step.

• If you feel knee discomfort, reduce the amount of descent: climb up the stairs, but go down by elevator.

4-week program

Goal: create a habit and safely build up your workload.

Week 1

• 3 workouts of 8-12 minutes each
  Format: 2 minutes ascent at a moderate pace + 1-2 minutes rest, repeat 3-4 times.

• 2 days: regular walking 30-45 minutes

Week 2

• 3 workouts of 12-16 minutes each
  Format: 3 minutes ascent + 1-2 minutes rest, repeat 3-4 times.

• 1 workout "stairs after a meal" (easy): 10 minutes of gentle ascent
  The idea of a post-meal walk fits easily into your routine and helps with discipline. 

Week 3

• 4 workouts of 15-20 minutes each
  2 steady workouts, 2 interval workouts: 1 min faster + 2 min easier, repeat 6-8 times.

• 1 day: long walk for 60 minutes

Week 4

• 4-5 workouts of 18-25 minutes each
  Add one of the following challenges:

• +1 set

• or +2 intervals

• or slightly faster “fast” segments, but without sacrificing technique

Important
If you feel knee or foot pain, first reduce descents and intensity. If symptoms persist, it's best to consult a doctor or physical therapist.

Mistakes that prevent results

1. Increasing the workload too quickly
   This leads to fatigue, tight calves, and loss of motivation.

2. Trying to go as fast as possible all the time
   Intervals—fast then easy—are better. That makes it easier to maintain volume.

3. Compensating activity with food
   Stairs increase appetite. If your diet isn’t monitored, the deficit is easily "eaten up." For SYPB 30, a logical combo: food diary plus activity.

4. Checking your weight on the scale every day
   Look at the 7-14 day average and waist measurements instead.

FAQ

Can you lose weight by climbing stairs every day?
You can, as long as it helps you maintain a calorie deficit and a consistent weekly activity volume. It's better to have 4-6 short workouts than 1-2 rare ones.

How many minutes per day is enough?
Start with 5-10 minutes. The practical goal for most is 15-25 minutes, 3-5 times a week.

What if my knees hurt?
Reduce the descents: go up the stairs, take the elevator down. Slow your pace, take shorter steps. If the pain persists, it’s better not to keep going through the pain.

Are stairs better than walking on flat ground?
In terms of time, often yes, because the intensity is higher. But the real winner is the activity you do consistently.

Read also:

• Walking for weight loss: how many steps per day you need

• Fast walking for weight loss: pace, heart rate, and intervals

• Running or walking for weight loss: which is better

• Walking after meals for weight loss: when and how much to walk

• Uphill walking for weight loss: incline, speed, and a 4-week program (no running)