Stairs kick butt.

In fact, the StairMaster is my favorite way to get cardio at the gym. But in case you don’t have a gym membership or any fancy equipment in your basement, use a staircase.

Here are a few moves that will get your heart rate pumping while also toning all major muscle groups. Try each move for 30 seconds with 10 seconds of rest in between. Repeat it two more times or for time. For the alternating movements — jumping lunges, squats and screamers — be sure to do 30 seconds on each leg.

Legs and glutes

Sprints

Self-explanatory, right? Sprint up the stairs, jog down and repeat for 30 seconds. If you get bored with this, there are many ways you can add variations.

Turn and run up sideways (with one foot in front of the other), then do the other side next time through. Skip a step. Take wide steps, narrow steps, etc.

Jumping squats

Start low, jump and land in a squat on the next step. Keep proper form just as with any squat, so that when landing, your knees are in line with your ankles. Dip low. For more: skip a step.

Elevated toe taps

Again, pretty simple. Stand at the bottom of the staircase and tap your toes on the first step. Add a hop in between and go as fast as possible.

Jumping lunges

This will really burn the legs out. Get in a lunge position (one leg extended back, the other in front) but place your back toes on the bottom step. Lunge down. Now add hops, while still holding the lunge position.

Again, keep the knee in-line with your ankle, so that your knee doesn’t extend past your toes. That’s a big no-no.

On the jump, reach your hands to the ceiling. Raising your arms above the heart increases the cardio level. So, reach high.

Elevated squats

If this feels uncomfortable, just do regular squats with both feet on the ground. Prop up a foot on the step and squat, which really burns out the elevated leg, because it never fully extends. Same note — keep your knees in-line with your ankles.

Screamers

Stay low in that same squat position and tap your foot on the ground — quickly. Again, the key is to stay low. Screamers really burn out the quads. Pump the arms, as if jogging, to add extra cardio.

Arms

Tricep dips

Approach the bottom of the step, as if in a crab walk, placing the palms on the step. Using the back of the arm to support you, dip low and extend back up. Feel it? The further you extend the legs the harder this move is. Be sure to keep your elbows narrow; they shouldn’t bend outward.

Elevated push-ups

Again, if this feels uncomfortable, stay on the ground. Get in a push-up position, but with your feet placed on the bottom step. You can always take push-ups to your knees instead of toes, but I say challenge yourself.

Elevating your feet on the steps causes you to work the core to keep yourself balanced up there.

Abs

Mountain climbers

Same here — this can be done without the step with similar results. Same position as the push-up but reversed: place hands on the step and feet solid on the ground. Now drive your knees toward your elbows as fast and hard as you can.

The added elevation requires more balance, and balance stems from your abdominals.

Floor jacks

Same notes and position as the mountain climbers on this one. This time, jump the feet out and in, as if doing a jumping jack with your feet. Really think about your core working, and you’ll feel the burn.

Oblique crunches in a plank

Same position as the last two. This time, slowly pull the knee out and up toward your elbow. Unlike the mountain climbers, this move brings your knees out to the side.

Really drive in the knee toward your elbow/shoulder so that your obliques (side abdominals) crunch. If you’re doing it properly, you’ll hate this move.