When you find it hard to fit in a full workout, every little bit counts. That's why we've made this poster — to encourage you to add a little calorie burn the next time you're met with a choice between stairs and the escalator (or elevator). Need even more motivation? Just one minute of walking up stairs will burn five calories [1] — double if you decide to hustle. Either way, you'll be adding to the day's calorie burn while sculpting your lower body.

If you want a real stair challenge, this 30-minute indoor stair workout [2] will burn tons of calories and work your entire body.

Get a printable version of this poster here [3]!