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Have you ever tough about not waiting for an elevator to come and head to the staircase? The elevator is fast and easy but sometimes small things like walking upstairs can give us some great results after months, but is it really worth it? Does walking up stairs burn fat at all? We have done wide research about this topic and we will show you this from many perspectives so stay with us to learn more.

At first, we should answer the topic’s question which is “Does walking up stairs burn fat?”, Yes walking up stairs burn fat but more important is how much does it burn, is it even worth bother when we have an elevator that can be used. An elevator is a quick solution, and a single walk upstairs won’t make you burn a lot of calories, but you have to think about it as a long-term solution.

does walking up stairs burn fat
does walking up stairs burn fat?

How many calories does walking upstairs burn?

Walking upstairs does burn a lot of calories, more than many other simple activities like washing dishes or hovering, but for now, we have to explain to you how walking upstairs works in detail for you to understand why it is hard. The most important thing in walking upstairs is that you have to push your full body weight with only one leg to a higher level than the other leg currently is, so for a short moment your full body weight is supported and even pushed up by a few inches, and all of that needs to be synchronized to maintain balance.

There are a few factors that can change the intensity of walking upstairs like:

  • Your total weight
  • How many stairs you will walk
  • How long will the exercise last
  • How high a single step is

An average person who weighs 150 pounds and is using a normal staircase for exercise will burn about 5 calories per minute if walking at a slow pace, when you speed up to call it running upstairs then you will burn about 15 calories per minute. Also note that walking upstairs will let you burn almost 2 times more calories than walking downstairs, which will be about 2.4 calories per minute, for comparison we will say that standing in an elevator you will burn about 1.5 calories per minute.

burning calories

How effective is walking upstairs in terms of burning calories?

If you want to try walking upstairs to burn calories you have to know that half of that time you will be walking downstairs to let yourself go upstairs next, so half of your time you will burn about 2.4 calories per minute and another half will be 5 calories, and after an hour of exercise it will be:

30 minutes * 2.4 calories = 72 calories

30 minutes * 5 calories = 150 calories

72 calories + 150 calories = 222 calories

So after a full hour of that workout, you will burn about 222 calories on average. So for comparison we will use an exercise called skipping rope, where an average person can burn 5 to 15 calories per minute so let’s take the lowest possible number which is 5 calories, and after an hour it will be:

60 minute * 5 calories = 300 calories

So from all of that above, we can say that simple skipping rope is more effective than walking upstairs, but who can do skipping for about an hour without breaks? It’s almost impossible but also remember that we have taken the lowest possible number, so let’s try some real numbers like skipping for 15 minutes and 5-minute break, also let’s take 10 calories. That will give us about 45 minutes of rope skipping in total with a 5-minute break in between

45 minutes * 10 calories = 450 calories

The results are obvious and clear, rope skipping is great for burning fat, we also have a great article about it so make sure to read “How many calories do you burn skipping ?“.

burning calories

Is walking upstairs for burning calories even worth it?

Of course, it is! Remember that this is an additional exercise that will benefit you later in the future. Just look how many times in a single day you have an opportunity to take a walk upstairs? I bet you can do this for about 4 minutes every single day when you go to your workplace or coming back to your apartment, and if you make a decision to use a staircase over than elevator that will make you burn additional 2000 calories every 100 days and that’s one full day of caloric demand.


You won’t even have to change into a sports outfit, just make that decision to use stairs rather than an elevator. That is something small but over some time will make you good benefits.

In summary – Does walking up stairs burn fat?

Walking upstairs does burn fat, and on average that number is 5 calories per minute for a person with 150 pounds of weight. Don’t think about it as another exercise, try to think about it as a routine, when you see an elevator and staircase just make the right decision and go upstairs! Also, check out our new article about squats, and what are the effects “What happens if you do 100 squats a day“.

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