running up and down stairs?

how far of a distance would running up and down one flight of stairs 10 times be? also, how many calories would be burned?

that's my FAVORITE kind of cardio. It's much more challenging than any treadmill or elliptical machine. I believe that it is estimated that 20~30minutes of running is around less than 2 miles burning well over +250 calories.

You can add weights (such as holding dumbbells) to your routine to make running more challenging.
This is my favorite routine that gets your legs toned fast:
Lay out 8 weights at the bottom of stairs, 2 25lb weights, 2 35lb weights, 2 45lb weights. (total of 6 weights)
Now run up the flight of stairs carrying each weight to the top and leave the weights at the top.
Now carefully return each weight back to the bottom of the stairs.
...that equals 1 set. Do 8-10 sets within 1.5 hours. Rest 90 in between.

physical therapist.