By Mike Mejia, M.S., C.S.C.S.

This workout combines cardiovascular drills with strength exercises to build muscle and burn kilojoules. The only gear you need is a staircase or bench. See you at the top.

Sprinter's Step Drill
Stand facing the bench with your right foot on the bottom step and your right knee bent. Rapidly alternate your feet on and off the step so you're sprinting in place. Drive your knees up, and pump your arms as if you were sprinting. Continue for 30 to 60 seconds.

Incline Pushup
Assume a push-up position, facing away from the bench or stairs. Place the balls of your feet on the third step. Brace your abs and keep your back flat. Bend your elbows and lower yourself until your chest is a couple of centimetres off the floor. Pause, then push back up. Do 10 to 12 reps.

Pistol Squat
Stand with your back to the bench, lifting one leg straight out in front of you. Push your hips back, and bend your other leg to try to touch the bench with your butt. Once you've reached your lowest point, push your foot into the floor and stand back up. Do six to 10 reps on each leg.

Upper-Body Shuttle
Face the bench or stairs in a push-up position, with your fingertips just in front of the bottom step. Lift one hand onto the step, then bring up your other hand. Return your first hand to the floor, then the second. Walk your hands up and down for 30 to 60 seconds.

Two ways to work the steps

1. Alternate between the sprinter's step drill and incline push-up for two sets of each move, and then alternate between the pistol squat and upper-body shuttle.

2. Perform all four moves in a row, rest one minute, then repeat the gruelling circuit twice.

Complete the routine three days a week, resting at least a day between sessions.