Stair Climbing to Trim Fat Off the Hips

A flight of stairs is a convenient workout tool to help you burn fat.

A flight of stairs is a convenient workout tool to help you burn fat.

Removing fat from the hips is a common workout goal with lots of exercise options. Stair climbing is one choice to include in your workout rotations for trimming fat off your hips. If you don't have access to a stair climbing machine, equipment isn't required, as you only need a flight of stairs as your tool.

Fat

Excess calories are the culprit of the fat stores on your hips. When you eat more than you use, some of the extra calories are stored as fat. Your hips aren't the only place for fat storage, but it may be the place you notice the most. To burn 1 pound of fat, you need to burn 3,500 calories, or create a caloric deficit of 3,500 calories. Unfortunately, you can't tell your body to only burn fat from your hips. You'll lose fat throughout your body, including your hips when you add a stair climbing workout into your routine.

Calories

A safe way to burn fat and lose weight is by reducing your calorie intake by 250 calories a day and increasing your calorie output by 250 calories a day. For a 150-pound person, stair climbing burns approximately 9.1 calories each minute, or 91 calories in 10 minutes. If your goal is to burn 250 calories through stair climbing, aim to climb for 28 minutes. The more you weigh, the more calories you burn. For example, a 185-pound person burns approximately 224 calories in 20 minutes, which is equal to 11.2 calories each minute.

Stair Climbing

Climbing stairs is a low-impact exercise, since one foot is always in contact with the step. It's also an exercise that is controlled by you, as you adjust how fast or slow you want to ascend the stairs. It doesn't require any learning, as you already know how to climb stairs, so it's simple to add to your workout routine. If using a flight of stairs or a stair climbing machine, stand up tall and place your entire foot on the step. Use the handrails for balance only and not to help you climb.

Workout Guidelines

Stair climbing is a high-intensity exercise, so you may have to build up your tolerance for it. Begin with five or 10 minutes and gradually increase your duration as your fitness level improves. You can also do two workout sessions a day to reach your required time. Your stair climbing intensity for burning fat should be one that leaves you slightly breathless, but able to carry on a conversation. You can add stair climbing into your weekly workout three to five times a week on your way to trimming fat off your hips.

 

About the Author

A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.

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