Stair Workout | Aamir Khan’s HIIT workout

For Aamir Khan's Dhoom 3 transformation I regularly included a killer stair workout for our HIIT training. This helped ensure he was burning fat and developing a strong cardiovascular system, while also building strong legs and explosive power. In this video, I lay out a full progression for an amazing fat-blasting, muscle-building cardio workout you can rock with nothing but a staircase and a bottle of water. This workout can be adjusted for all levels, from absolute beginners to competitive athletes or bodybuilders. Stair running benefits are just incredible, and if you add this workout to your regime even a few times a week, you'll be sure to see and feel the difference. Running stairs is one of the best plyometric exercises you can do, especially if you combine them with an effective cardio challenge. Plyometric exercises are those in which the muscles exert a tremendous amount of force in a very short amount of time. That means that when you do a stair workout, you'll burn more calories in less time. You'll also work on the development and recruitment of fast-twitch muscle fibers, which are the fibers in the muscles that allow you to perform high-speed, explosive movements, as well as lift heavier weight. Because a stair workout requires such a high level of exertion, it is perfect for HIIT training. HIIT stands for High-Intensity Interval Training and means that rather than, say, jogging at a steady pace for 45 minutes, you'll do a shorter cardio workout, alternating between intervals of fast sprints and short rest periods. HIIT training has been shown to burn more calories in a shorter amount of time, reduce your heart rate and blood pressure, burn fat, and improve oxygen consumption. What's not to love?! You can grab a screenshot of the full progression at 4:30 in the video, but in case you'd prefer to copy and paste, here it is: 1 - Warm-up (2x2 Brisk Walk) 2 - 1x1 Sprint 3 - Side to Side 4 - Lateral Sprint (Right Side) 5 - Lateral Sprint (Left Side) 6 - 2x2 Sprint 7 - 3x3 Slow with Balance 8 - 3x3 "Escalator" 9 - 3x3 Sprint