Are you feeling a little Molly Ringwald? Excellent! This Sweet Sixteen Stairs workout is perfect for you.

Ingredients: 3-5 storeys of stairs, 4 strength and core moves, and some sweet thigh-burning repeats.

Instructions: Mix with sunshine, and enjoy the endorphin rush when you’re done!

Here’s the drill:

Each stair interval is up and down twice. Since there are 4 sets per round, and 2 rounds, that makes 16 total stair intervals. In between each stair interval, you’ll do an upper body or core strength exercise for – you guessed it – 16 reps. It goes like this:

2 rounds through:

Stairs x 2 |  Pushups x 16

Stairs x 2 |  Bicycles x 16 (32 total, 16 per side, alternating)

Stairs x 2 |  Dips x 16 (find a bench, bleacher, or ledge!)

Stairs x 2 |  Side raises x 16 per side

Your stairs should be tall enough that you’re feeling a bit of a burn by the time you hit the top landing. You can modify this workout for bleachers or shorter flights of stairs by doing 3 or 4 repeats of the stairs for each set.

As always: warm up and cool down!

** if you don’t have access to a suitable set of stairs, watch through to the end of the video as I show some alternative thigh-burning exercises you could substitute with. Try doing them for 45 seconds, then a 30 second recovery jog in place, then 45 seconds, then another recovery before starting the next strength interval.