A workout that will get you started on your journey.

Simply put--take the stairs.

This workout is perfect even if you only have 5 minutes to work out, walk or jog the stairs at home or in your office building. See how many floors you can climb in the time you have. Take your first flight - 2 flights of stairs slow and treat them as a warm up, then pick up the pace as your blood starts pumping and your core body temperature increases. Keep the "talk test" in mind, be able to talk during the entire workout, even if it's short bursts between breaths. As with any exercise regimen, we have strongly recommended you consult your physician and get the green light before commencing, as this is about improving your health - not ending up in the hospital by working too hard or unsafely right out of the gates.

In any event, take a fixed amount of time and see how many floors you can climb. and then throughout this challenge you can repeat the same workout, same stairwell, and see how many more floors you climb. For those who love a challenge, the Bow is set to be Western Canada's tallest building upon it's completion at 58 stories. If you have the time, see if you can hit or even exceed 58 floors climbed. Having said that, if it takes you 10 minutes to climb 3 floors, maybe start with 10 floors as your initial goal. Always work smart. This contest is about working out more regularly. If you work out so hard day one that you can't move tomorrow - that becomes counter-intuitive to what we are trying to achieve. We want you to move more today than you did yesterday, and repeat the same advice tomorrow.

This morning I was short of time, so I just grabbed some dumbbells and ran up to the top of my building (5 floors) 8 times, doing exercises with the dumbbells between each stair climb. 30 minutes including warm up, and I still managed to burn over 400 calories, which means my dinner got burned off of my waist line before 7am. We all have time, it's just how we choose to spend it!

Good luck everyone, and don't forget to stretch those quads, glutes, and calves after!