With this sudden, unexpected burst of warm weather, now is the perfect time to throw on your workout clothes and start getting back into the exercise habit. No more excuses—it’s warm but not too hot, and sunny but not too overwhelming. Get outside and make it happen.
Luckily, even if you don’t have a gym membership and can’t afford expensive exercise equipment, the National Mall has everything you need to get in a killer workout with a gorgeous view.
Here are four calorie-burning exercise routines you can do on the 145 steps of the Lincoln Memorial. These exercise routines will work on almost any flight of stairs, but in D.C., you have the added benefit of President Lincoln cheering you on (and a crowd full of people watching should you give up mid-workout).
A Workout for the Workaholics
Don’t have time for an hour-long jog to Virginia and back? We feel you. What with work and familial responsibilities, it’s hard to find time to yourself—let alone time to exercise. For those of you strapped for time, try this 15-minute stair workout from Fitness. You’ll burn calories and build muscle—all in seven, easy steps. Warning: There are lunges involved, but luckily they’re over with in just a few minutes.
Fat-Burning Stair Workout
Whether you’re a stair pro or a total newbie, this workout from Shape has something for everyone. Enjoy the sun (but don’t forget the SPF!) and burn fat with this combination of seven simple exercises, which includes everything from planks to sprints. Repeat the routine three times a week for the best results.
Stair Workout to Boost Energy
If you find yourself yawning and the day is only half over, it’s time for an emergency energy boost. Instead of downing yet another cup of coffee or munching on a sugary treat, head to the stairs! This short workout, via Prevention, will increase your blood flow and bump up those energy levels.
A Workout for the Stair Master
For those of you who have mastered the stairs and are looking for a challenge, you’ve come to the right place. Here’s a workout from Shape that’ll engage your whole body. You’re in for some intense pushups, lunging and sprinting. Remember, good ol’ Abe is watching so give it your all!
Mollie Bloudoff-Indelicato is a freelance science, health, and environment reporter based in Washington, DC, whose work has appeared in National Geographic, NPR, Scientific American, The Atlantic, Newsweek, and Nature.
