Friday Stairs

Friday Stairs is a free weekly high-energy HIIT-based outdoor workout.

/ˈfrīˌdā sterz/
n. 1. A 30-minute workout built around stairs, movement, music, intention, and collective energy.

2. A curated space for people to show up as they are, move through something challenging, and leave more connected than they arrived.

3. One of America's fastest-growing fitness platforms.

The Monday Drop

A weekly fitness newsletter featuring early access to workouts, the upcoming week's intention, community highlights, photo galleries from recent workouts, exclusive updates, and insights to support your health, wellness, and movement journey.

Subscribe below.

Friday Stairs group warming up before the climb

The Workout

Friday Stairs is a high-energy HIIT-based outdoor workout that alternates between stairs and bodyweight exercises lasting approximately 30 minutes.

The standard format consists of six four-minute blocks:

  • • RUN UP THE STAIRS
  • • COMPLETE A BODYWEIGHT MOVEMENT
  • • RUN BACK DOWN
  • • REPEAT.

It's challenging, but not exclusive. All fitness levels are welcomed.

Regular sign-ups drop every Monday at 12 PM EST on the @fridaystairs Instagram story.

Our Mission

Democratize health and wellness by building the world's most meaningful free weekly fitness ritual, turning public spaces into places of growth, connection, and collective momentum.

Friday Stairs exists to help people rise through movement, shared effort, and the simple act of showing up together every Friday morning.

Friday Stairs