Fittest Loser workplace tip: Hit the stairs without breaking a sweat

Want to get in a quick workout at work without turning into a sweaty blob? Try these three strength exercises from Shape magazine.

Toe tap

Lie faceup at the top of the stairs with your butt on the edge of the landing and put your hands under your head with arms bent. Raise legs to a tabletop with knees bent at 90 degrees. Keep knees bent and lower legs so toes tap the first step. Do 10 reps.

Side leg lift

Sit on third step up with hips perpendicular to tread so side of right hip touches riser of fourth step and torso leans slightly over fourth step. Extend left leg down steps. Keeping knees facing forward, lift left leg to hip height. Do 5 reps. Switch sides; repeat.

Plank walk

Start in plank at bottom of stairs with palms on first step. Walk right hand up to next step, then left. Walk right hand back down, then left. Do 5 reps; switch sides and repeat.

Triceps dip

Sit on second step from bottom with legs long and heels on ground, and place palms on the third step with elbows bent straight back. Straighten arms and then bend elbows back to lower hips to hover above first step. Straighten arms to lift back up. Do 10 reps.

• More than 50 teams are competing in the Daily Herald Fittest Loser Workplace Challenge. Each week, we'll provide tips for getting fit at the office from our experts and the teams. For more, see

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